Set for Thursday, March 9, 2017

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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