Workout for Saturday, April 22, 2017

Saturday, April 22, 2017

IM and nonfree focus, with Chris and Kate

Warm up:

600 choice

(600/600)

Drill set:

1×300 swim, every 3^rd length kick.  Choice of strokes

4×50 drill, one each stroke

4×25 swim build, one each stroke

(600/1200)

Main set:

1×200 free, moderate on cruise+15 sec

1×100 non free on cruise+25 sec

1×200 free, moderate on cruise+15 sec

2×100 non free on cruise+25 sec, descend 1-2

1×200 free, moderate on cruise+15 sec

3×100 non free on cruise+25 sec, descend 1-3

1×200 free, moderate on cruise+15 sec

4×100 non free on cruise+25 sec, descend 1-4

(1800/3000)

Last set:

1×100 free, moderate on cruise+20 sec

1×50 kick on cruise+20 sec

1×100 free, moderate on cruise+20 sec

2×50 kick on cruise+20 sec, descend 1-2

1×100 free, moderate on cruise+20 sec

3×50 kick on cruise+20 sec, descend 1-3

1×100 free, moderate on cruise+20 sec

4×50 kick on cruise+20 sec, descend 1-4

1×200 easy

(1100/4100)