Thursday, February 22, 2018
Sneaking legwork into a stroke set, with Chris and Ryan
Warm up:
600 choice
(600/600)
Drill set:
4×75 free (25 kick/25 drill/25 swim max DPS)
Odds: drill is single arm drill
Evens: drill is rhythm drill
4×50 drill, choice of nonfree
4×25 swim build, choice of nonfree strokes
(600/1200)
Main set:
Part 1:
1×50 free on cruise+10 sec
1×100 nonfree on cruise+30 sec, max distance per stroke
2×50 kick on cruise+20 sec, descend 1-2
1×100 nonfree on cruise+30 sec, max DPS
3×50 free on cruise+10 sec, descend 1-3
1×100 nonfree on cruise+30 sec, max DPS
4×50 kick on cruise+20 sec, descend 1-4
1×100 nonfree on cruise+30 sec, max DPS
5×50 free on cruise+10 sec, descend 1-5
Part 2:
1×50 nonfree on cruise+15 sec
1×100 free, max DPS on cruise+5 sec
2×50 nonfree kick on cruise+25 sec, descend 1-2
1×100 free, max DPS on cruise+5 sec
3×50 nonfree on cruise+15 sec, descend 1-3
1×100 free on cruise+5 sec, max DPS
4×50 nonfree kick on cruise+25 sec, descend 1-4
1×100 free on cruise+5 sec, max DPS
5×50 nonfree on crusie+15 sec, descend 1-5
(2300/3500)
Last set:
100 easy
8×50 on cruise+15 sec, (25 build to a fast turn/25 easy), choice of strokes
100 easy
(600/4100)
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