Workout for Thursday, January 11, 2018

Thursday, January 11, 2018
A thoughtful muscle IM set with Chris and Ryan
warm up:
600 choice
(600/600)
drill set:
4×200
#1  25 free/25 nonfree
#2  200 IM kick
#3  200 IM drill
#4  25 nonfree/25 free.  Build the nonfree, and perfect technique on the free
(800/1400)
main set:
3×200 IM or nonfree on cruise+30 sec, descend 1-3
3×100 free on cruise+5 sec, dead even pacing on each one
2×200 IM or nonfree on cruise+25 sec, descend 1-2
2×150 free on cruise+10 sec, dead even pacing on each one
1×200 IM, best effort of set
1×300 free, dead even pacing throughout.
(2100/3500)
last set:
6×100 kick
odds:  IM
evens:  choice of strokes, build
100 easy swim
(700/4200)
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