Saturday, November 4, 2017
Stroke and free, inside and out, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75 (25 kick/25 drill/25 swim), one each stroke
4×25 kick, one each stroke
4×50 (25 drill/25 swim build), one each stroke
(600/1200)
main set:
1×200 free on cruise+10 sec, moderate
3×100 nonfree on cruise+30 sec, descend 1-3
1×200 free on cruise+10 sec, moderate
2×100 nonfree on cruise+25 sec, descend 1-2
1×200 free on cruise+10 sec, moderate
1×100 nonfree on cruise+20 sec, best of set
100 easy
1×100 free on cruise+10 sec
1×200 nonfree on cruise+40 sec
2×100 free on cruise+10 sec, descend 1-2
1×200 nonfree on cruise+35 sec
3×100 free on cruise+10 sec, descend 1-3
1×200 nonfree on cruise+30 sec
Hold pace on the 200s
100 easy
(2600/4200)
last set:
5×100 pull on cruise+15 sec, moderate
breathing pattern: 25 left/25 right/50 bilateral pattern of choice. Set of focus is left side/right side balance.
(500/4700)