Workout for Saturday, August 12, 2017

Saturday, August 12, 2017

Off and on stroke work with Chris and Kate

Warm up:

600 choice

(600/600)

 

Drill set:

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

4×25 fly, odds kick, evens drill

3×50 free on cruise+10 sec, descend 1-3

4×25 back, odds kick, evens drill

2×50 free on cruise+10 sec, descend 1-2

4×25 breast, odds kick, evens drill

1×50 free on cruise+10 sec

4×25 free, odds kick, evens drill

(900/1500)

 

main set:

2 rounds of:

1×100

1×50

1×100

2×50

1×100

3×50

1×100

4×50

1×100

In round 1, the 50s are uptempo nonfree on cruise+15 sec, the 100s are moderate free (perfect technique) on cruise+15 sec.

In round 2, the 100s are uptempo nonfree on cruise+20 sec, the 50s are moderate free (perfect technique) on cruise+10 sec

(2000/3500)

 

last set:

1×100 easy

4×100 (25 kick/50 drill/25 swim max DPS) choice of strokes

(500/4000)

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