Workout for Saturday, November 18, 2017

Saturday, November 18, 2017
Nonfree with a choice of focus, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length nonfree
4×50 drill, one each stroke
1×200 (25 swim/25 kick)
4×25 swim, build.  One each stroke
(800/1400)
main set:
4×100 nonfree on cruise+30 sec
1×200 moderate free on cruise+15 sec
3×100 nonfree on cruise+25 sec
1×200 moderate free on cruise+15 sec
2×100 nonfree on cruise+20 sec
1×200 moderate free on cruise+15 sec
1×100 nonfree on cruise+15 sec
1×200 moderate free on cruise+15 sec
Choice of nonfree strokes on the 100s.  If you’re doing the same stroke in a group of 100s, descend them.  If you’re mixing and matching strokes, do your 100s as build.  IMs are an option.
(1800/3200)
last set:
4×50 kick on cruise+25 sec, descend 1-4
1×100 moderate free on cruise+10 sec
3×50 kick on cruise+20 sec, descend 1-3
1×100 moderate free on cruise+10 sec
2×50 kick on cruise+15 sec, descend 1-2
1×100 moderate free on cruise+10 sec
1×50 kick, build, on cruise+10 sec
1×100 moderate free on cruise+10 sec
(900/4100)

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