Saturday, May 19, 2018
Old school stroke work, with Chris and Kate
warmup:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×100 (25 kick/50 drill/25 swim)
One each stroke. Choice of drills
(700/1300)
main set:
25×100
5 nonfree on cruise+30 sec
2 moderate free on cruise+20 sec
4 nonfree on cruise+25 sec
2 moderate free on cruise+20 sec
3 nonfree on cruise+20 sec
2 moderate free on cruise+20 sec
2 nonfree on cruise+15 sec
2 moderate free on cruise+20 sec
1 nonfree on cruise+10 sec
2 moderate free on cruise+20 sec
(2500/3800)
last set:
5×100
#1 100 kick
#2 25 swim/75 kick
#3 50 swim/50 kick
#4 75 swim/25 kick
#5 100 swim
choice of strokes. Swims are easy
(500/4300)
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