Saturday, June 3, 2017
Kitchen sink Saturday, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×50 free on cruise+5 sec, descend 1-4
4×75 (25 kick/50 drill), one each stroke
4×50 (25 nonfree, build/25 free max DPS) on cruise+15 sec
(700/1300)
main set:
1×600, swum as:
3×200 nonfree on cruise+30-40 sec, build within each 50
1×500, swum as:
10×50 free on cruise+10 sec. Hold your cruise pace-2-3 sec on each
1×400, swum as:
4×100 nonfree on cruise+30 sec, descend 1-4
1×300, swum as:
2×150 free, breathing 50 right side/50 left side/50 bilateral or open water sighting
1×200, swum as:
4×50 nonfree kick build on cruise+20-25 sec
1×100, swum as:
4×25 free on cruise+10 sec, descend 1-4
#1 1 breath
#2 2 breaths
#3 3 breaths
#4 4 breaths
(2100/3400)
last set:
1×200 choice, easy
(200/3600)
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