Saturday, April 22, 2017
IM and nonfree focus, with Chris and Kate
Warm up:
600 choice
(600/600)
Drill set:
1×300 swim, every 3rd 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)
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