Workout for Thursday, October 12, 2017

Thursday, October 12, 2017

A lower intensity stroke and IM day, due to the smoke from the Wine Country Fires, with Chris and Ryan

 

Warm up:

600 choice

(600/600)

 

Drill set:

1×200 swim, choice of strokes, max DPS

1×200 IM kick

1×200 IM drill

4×50 swim, max DPS, one each stroke in IM order

(800/1400)

 

Main set:

3×200 on cruise+40 sec

 

1×100 on cruise+30 sec

2×200 on cruise+40 sec

 

2×100 on cruise+30 sec

1×200 on cruise+40 sec

 

3×100 on cruise+30 sec

As designed, the 200s are IM, and the 100s are choice of nonfree (or you can flip flop that around).  However, in light of the appalling air quality due to the smoke from the fires in the North Bay, everything is your choice of strokes, with a focus on technique and low intensity.

(1800/3200)

 

Last set:

4×150 pull (50 breathing to the left/50 breathing to the right/50 breathing bilaterally) on cruise+15 sec

(600/3800)

 

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