Saturday, May 26, 2018
Stroke work with a bit of a curveball, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
8×100 Free
#1-2 on cruise+15 sec
#3-4 on cruise+10 sec
#5-6 on cruise+5 sec
#7-8 on cruise
Two times through:
Build up and tear down a 100 IM:
1×25 fly
1×50 (fly/back)
1×75 (fly/back/breast)
1×100 IM
1×75 (back/breast/free)
1×50 (breast/free)
1×25 free
Round 1: Kick
Round 2: Drill
10 sec rest after each step.
(1600/2200)
main set:
6 rounds of:
1×200 on cruise+30 sec
1×100 on cruise+15 sec
odd rounds: 200 is nonfree, and the 100 is moderate free
even rounds: 200 is moderate free, and the 100 is nonfree
(1800/4000)
cool down:
200 easy
(200/4200)
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