Workout for Saturday, November 2, 2018

Saturday, November 2, 2018

Tightening up nonfree, with Chris and Kate

warm up:

600 choice

(600/600)

 

drill set:

4 rounds of:

1×25 kick

1×50 drill

1×75 (25 kick/25 drill/25 swim)

4×25 swim on cruise+10 sec, build

One round each stroke

(1000/1600)

 

Main set:

4×100 nonfree on cruise+30 sec, descend 1-4

1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 50

3×100 nonfree on cruise+25 sec, descend 1-3

1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 50

2×100 nonfree on cruise+20 sec, descend 1-2

1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 50

1×100 nonfree on cruise+15 sec, good effort

1×200 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 50

Do the same stroke/IM in each subgroup of 100s.  The 200s are moderate paced.  Your focus is on stroke technique and balance.  If you need to grab gear to do the 200s, do it quickly–try to take no more than an extra 15 seconds after the last 100 in each group.

(1800/3400)

 

last set:

8×50 kick (25 free/25 nonfree)

odds fast, evens easy

1×400 pull, every 3rd length nonfree

(800/4200)

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