Workout for Thursday, October 5, 2017

Thursday, October 5, 2017

Stretch and Press IMs with Chris and Ryan

warm up:

600 choice

(600/600)

drill set:

1×300 swim, every 3rd length kick

4×50 drill, one each stroke

4×25 swim build, one each stroke

(600/1200)

main set:

8×25 nonfree on cruise+15 sec, max DPS and perfect technique

4×100 nonfree on cruise+30 sec, descend 1-4

4×50 nonfree on cruise+20 sec, max DPS and perfect technique

3×100 nonfree on cruise+25 sec, descend 1-3

2×100 nonfree on cruise+25 sec, max DPS and perfect technique

2×100 nonfree on cruise+20 sec, descend 1-2

1×200 nonfree on cruise+30 sec, max DPS and perfect technique

1×100 nonfree on cruise+15 sec

No breaks during this set–the rest is built in to the Max DPS stuff.  Ideally, the set is built for IMs, although there is the option to pick a focus stroke.

(1800/3000)

last set:

4×150 pull (50 breathing left side/50 breathing right side/50 breathing in some bilateral pattern)

6×75 kick 

odds:  nonfree, steady pace

evens:  choice, build

50 easy

(1100/4100)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s