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IM & Freestyle workout - Daily Workout 10.04.17

October 5, 2017

Bringing you the swim set I gave Masters yesterday, it was my first IM practice in quite some time, but fun was had by all. I'll start with the IM set then go to the Freestyle set which was a mixed bag of distance and sprint work. 

 

IM Set: 3400 total

 

Warm up: 4 rounds

2x50 kick

2x50 drill

4x25 stroke

- Do it in IM order, aka 1st round is Fly, 4th round is Free. 

(1200 warm up) 

 

Main Set: 3 rounds

4x50 on 1:00

- #1: Fly/Back

- #2: Back/Breast

- #3: Breast/Free

- #4: Free Build

3x100 IM

- Descend by round, 70%, 80%, 90%

200 pull - nice and mellow, then regroup and start the next round! 

(2100 set/3300 total) 

 

Warm down: 

100 cruising 

 

Freestyle Set: 3000 total

 

Warm up: 3 rounds 

2x50 kick

2x50 drill

100 swim

(900 warm up) 

 

Main Set: 

300 pull - mellow on 30" 

6x75 on 1:10/1:20

- Alternate breathing every 3rd and every 5th stroke by each 25, for the duration. 

300 pull - mellow on 30" 

6x50 on 1:00

- Desc 2-2-2 and start at 80% - aka this is aggressive! 

300 pull - mellow on 30" 

6x25 on 30-35" 

- #1-2: FAST

- #3: Easy

(2000 main/2900 total) 

 

Warm down

100 easy

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