Saturday, June 30, 2018
Echoes of Thursday, with kicking snuck into the mix, with Chris and Kate
Warm up:
600 choice
(600/600)
First set:
8×100 freestyle
#1-2 on cruise+15 sec
#3-4 on cruise+10 sec
#5-6 on cruise+5 sec
#7-8 on cruise
(800/1400)
Main set:
4×75 rotating IM, kick the second length of each
#1 fly/back/breast
#2 back/breast/free
#3 breast/free/fly
#4 free/fly/back
2×200
#1 nonfree, building within each 50
#2 free, moderate pace, breathing 25 on the right side/25 on the left/50 bilaterally
4×75 rotating IM, kick the second length of each
4×100
Odds: nonfree, building with in each 25
Evens: free, moderate pace, breathing 25 on the right side/25 on the left/50 bilaterally
4×75 rotating IM,kick the second length of each
6×50
Odds: nonfree, build
Evens: free, moderate pace, breathing 25 on the right side/25 on the left side
4×75 rotating IM
15-20 seconds rest after everything
(2400/3800)
Last set:
4×75 (25 kick/25 drill/25 swim)
Choice of strokes
(300/4100)
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