Workout for Thursday, June 15, 2017

Thursday, June 15, 2017

Sneaking some legwork into a stroke/IM set with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×300 swim, every 3rd length kick.  Choice of strokes

4×75 (50 drill/25 swim max DPS).  One each stroke.  Choice of drills

8×25, one pair each stroke

Odds kick, evens swim max DPS

(800/1400)

 

Main set:

1×200 nonfree on cruise+30 sec

2×100 nonfree on cruise+25 sec, descend level of effort 1-2

4×50 nonfree on cruise+20 sec, descend level of effort 1-4

 

4×150 (50 free/50 kick/50 free) on cruise+25 sec.  Build the 50 kick

 

4×50 nonfree on cruise+15 sec, hold pace from 50s above

2×100 nonfree on cruise+20 sec, hold pace from 100s above

1×200 nonfree on cruise+25 sec, hold pace from 200 above

(1800/3200)

 

Last set:

8×25 on cruise+15 sec

Odds nonfree build to fast

Evens moderate, choice of strokes

1×200 choice warmdown

(400/3600)

 

 

 

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