Saturday, June 2, 2018
Aerobic conditioning with nonfreestyle, with Chris and Griff
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×50 drill, one each stroke
(500/1100)
main set:
1×400 free, moderate
2×200 nonfree on cruise+40 sec
descend 1-2 if doing the same thing on each; build by 50s if mixing and matching.
1×300 free, moderate
4×100 nonfree on cruise+30 sec
descend 1-4 if doing the same thing on each; build by 25s if mixing and matching.
1×200 free, moderate
8×50 nonfree on cruise+20 sec
descend 1-4, 5-8 if doing the same thing on each; build by 25s if mixing and matching.
(2100/3200)
last set:
1×100 free, moderate
16×25 nonfree on cruise+15 sec
#1-4 nonfree, descend 1-4
#5-12 kick, build
#13-16 moderate free
(500/3700)
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