Focusing on your favorite nonfree stroke with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×300, every 3rd length kick
4×75 (25 kick/50 drill)
odds: favorite nonfree stroke
evens: choice
If you need drill suggestions, ask your coach
6×50 on cruise+15 sec
odds: favorite nonfree stroke, max DPS
evens: choice, max DPS
(900/1500)
main set:
8×25 favorite nonfree stroke on cruise+15 sec
odds: max DPS
evens: build
1×100 free on cruise+10 sec
25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke
4×50 favorite nonfree stroke on cruise+20 sec
odds: max DPS
evens: build
1×100 free on cruise+10 sec
25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke
2×100 favorite nonfree stroke on cruise+30 sec, descend 1-2
1×100 free on cruise+10 sec
25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke
4×50 favorite nonfree stroke on cruise+20 sec, descend 1-4
1×100 free on cruise+10 sec
25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke
8×25 favorite nonfree stroke on cruise+15 sec, descend 1-4, 5-8
1×100 free on cruise+10 sec
25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke
(1500/3000)
Last set:
8×50 kick with 15 sec rest
#1-4 moderate pace, descend #5-8
100 easy swim
8×25 choice on cruise+15 sec
2 rounds of 4. In each round:
#1 12.5 fast/12.5 easy. Work on breakout
#2 12.5 easy/12.5 fast. Work on timing the finish
#3 easy
#4 fast
(700/4200)
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