Thursday, March 9, 2017
Pick Your Poison Nonfree with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd length nonfree
4×75 (25 kick/50 drill) one each stroke
4×25 swim build, on each stroke
(700/1300)
Main set:
1×200 free, moderate, on cruise+10 sec
4×100 nonfree on cruise+30 sec
1×200 free, moderate, on cruise+15 sec
3×100 nonfree on cruise+25 sec
1×200 free, moderate, on cruise+20 sec
2×100 nonfree on cruise+20 sec
1×200 free, moderate, on cruise+25 sec
1×100 nonfree on cruise+15 sec
1×200 free, moderate, on cruise+30 sec
Lots of choices on the nonfree 100s. You can do IMs, or you can focus here and there on specific strokes.
(2000/3300)
Last set:
4 rounds of:
1×75 kick, build by 25s
1×50 drill
1×25 swim, build to fast, with a perfect streamline and breakout.
Do one round each stroke
(600/3900)
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