Workout for Thursday, February 8, 2018

Thursday, February 8, 2018

IM happy.  R U? with Chris and Ryan

 

warm up:

600 choice

(600/600)

 

drill set:

1×300 swim, every 3rd length kick

4×75 (25 kick/50 drill).  One each stroke

4×50 (25 drill/25 swim).  One each stroke

(800/1400)

 

main set:

4×25 your least favorite stroke on cruise+15 sec

1×100 IM, that stroke fast, and the others moderate

4×50 your second least favorite stroke on cruise+20 sec

1×200 IM, that stroke fast, and the others moderate

4×75 your second favorite stroke on cruise+25 sec

1×300 IM, that stroke fast, and the others moderate

4×100 your favorite stroke on cruise+30 sec

1×400 IM, that stroke fast, and the others moderate

Some notes.  If you’re doing freestyle on the 100s, stay on cruise+30 sec, and do them fast.  If you’re doing extended butterfly, be careful not to let your stroke fall apart.  If this begins to happen, switch to drill or a different stroke.  Likewise, if a 300 or 400 IM is a bit much for you, cycle through 3 or 4 continuous 100 IMs, focusing on the stroke for that round.

(2000/3400)

 

last set:

100 easy

4×150 (50 kick/50 drill/50 kick), choice of strokes

(700/4100)

 

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