Set for Saturday, July 8, 2017

Saturday, July 8, 2017

Big minisets with Chris and Kate


warm up:

600 choice



drill set:

4×50 free on cruise+10 sec, descend 1-4

4×75 (50 drill/25 kick), one each stroke

drills:  Fly, Back and Free–2 stroke rhythm drill, focusing on core engagement; breast–2 streamlined kicks/1 pull.  Focus on getting lined up directly behind the arms and shoulders.

4×25 swim build.  One each stroke



main set:

4×125 IM on cruise+30 sec.  Double up on your favorite nonfree stroke

1×100 free, breathing 25 left side/25 right side/50 every 3rd stroke


4×100 nonfree on cruise+25 sec.  Descend if doing the same stroke on all.  Otherwise, build each swim

1×200 free, breathing every 3rd stroke/every 5th stroke by 50


4×75 rotating IM on cruise+20 sec.  Focus on transition turns.

1×300 free, every 3rd length kick


1×200 nonfree, building each 50 (Ha ha.  Gotcha.  The pattern has been broken!  I wanted you to do a full 200)

1×400 free, breathing 50 every 3rd stroke/50 breathing 2 strokes left-2 strokes left



last set:

4×75 (50 kick build to fast/25 easy swim)

1×100 easy


Leave a Reply