Non-free workout, 3-27-2018

Drill set:
1 x 300 free, every 3rd length kick
6 x 50
Odds: short axis drill
Evens: long axis drill
600

Main set:
Four rounds:
1 x 25 non-free
50 easy
2 x 25 non-free +20
50 easy
3 x 25 non-free +20
50 easy
1200/1800
Round 1 – non-free is fly
Round 2 – non-free is back
Round 3 – non-free is breast
Round 4 – non-free is choice
Non-free is uptempo or sprint

Three rounds:
2 x 50 non-free choice +20
50 easy free
1 x 100 IM
50 easy free
1 x 200 IM
50 easy free
1650/3450

Dessert:
1 x 200 kick
4 x 150 pull
800/4250

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