Workout for Thursday, September 20, 2017

Thursday, September 20, 2017

IMs and Stroke focus with Chris and Chris

warm up:

600 choice

(600/600)

drill set:

4×50 free on cruise+10 sec, descend 1-4

4×75 (25 kick/50 drill), one each stroke

4×25 swim, build.  One each stroke

(600/1200)

main set:

6×200 nonfree or IM on cruise+40 sec

#1  straight, max DPS

#2  50 Fly uptempo-rest 10 sec-50 Back/50 Breast/50 Free max DPS

#3  50 Fly max DPS-rest 10 sec-50 Back uptempo-rest 10 sec-50 Breast/50 Free max DPS

#4  50 Fly/50 Back max DPS-rest 10 sec-50 Breast uptempo-rest 10 sec-50 Free max DPS

#5  50 Fly/50 Back/50 Breast max DPS-rest 10 sec-50 Free uptempo

#6  straight, faster than #1

6×100 nonfree or IM on cruise+30 sec

#1  straight, max DPS

#2  25 Fly uptempo-rest 10 sec-25 Back/25 Breast/25 Free max DPS

#3  25 Fly max DPS-rest 10 sec-25 Back uptempo-rest 10 sec-25 Breast/25 Free max DPS

#4  25 Fly/25 Back max DPS-rest 10 sec-25 Breast uptempo-rest 10 sec-25 Free max DPS

#5  25 Fly/25 Back/25 Breast max DPS-rest 10 sec-25 Free uptempo

#6  straight, faster than #1

If you want to focus on a particular stroke, go ahead.  IMs work too.  If you want to be creative, do one set IM and the other your favorite nonfree stroke.

(1800/3000)

last set:

4×150 pull (50 breathing every 3rd stroke/25 uptempo, your choice of breathing pattern) on cruise+15 sec

(600/3600)

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