Saturday, July 28, 2018
An asymptotic stroke set, with Chris and Kate
Warm up:
600 choice
(600/600)
Drill set:
4×50 swim Golf on cruise+10 sec
4×100 (25 kick/50 drill/25 swim), one each stroke
4×25 swim build, one each stroke
(700/1300)
Main set:
1×100
1×200
2×100
1×200
3×100
1×200
1×50
1×100
2×50
1×100
3×50
1×100
1×25
1×50
2×25
1×50
3×25
1×50
The 200s are moderate freestyle on cruise+10 sec
All 100s are nonfreestyle on cruise+30 sec. Depending on what stroke you’re doing, the 100s are either descend within each subgroup, or build
All 50s are kick on cruise+20 sec
All 25s are choice of swim or kick, and choice of stroke. They’re on cruise+15 sec, and they are 80% effort or better.
(2100/3400)
Last set:
4×150 pull (50 free/50 nonfree/50 free) with 15 sec rest
(600/4000)
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