Workout for Thursday, October 26, 2017

Thursday, October 26, 2017
Yuck!  400 IMs!  with Chris and Ryan
warm up:
600 choice
(600/600)
drill set:
1×400 swim
4×100 IM
odds kick, evens drill
(800/1400)
main set:
Today’s set is focused on technique.  The freestyle intervals are modest, so take your time.
2×300 free on cruise+20 sec
1×400 IM (25 kick/25 swim)
3×200 free on cruise+15 sec
1×400 IM (25 drill/25 swim)
4×100 free on cruise+10 sec
1×400 IM*
If you don’t feel up to a straight 400 IM, then string together some combination of 100 and/or 200 IMs.  Remember–no swimming broken down butterfly!
(2400/3800)
last set:
12×25 on cruise+15 sec
#1-3 fly, #4 moderate free
#5-7 back, #8 moderate free
#9-11 breast, #12 moderate free
100 easy
(400/4200)
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