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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