Saturday, January 19, 2019
Stroke work and perfect freestyle, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×100 (25 kick/50 drill/25 swim)
one each stroke, choice of drills
4×25 swim build
one each stroke
(600/1100)
main set:
5×100 on cruise+25 sec
odds free with perfect technique, evens nonfree
break 30 sec
1×50 nonfree on cruise+15 sec
4×100 on cruise+25 sec
odds free with perfect technique, evens nonfree
break 30 sec
2×50 on cruise+15 sec
odds nonfree, evens free with perfect technique
3×100 on cruise+25 sec
odds free with perfect technique, evens nonfree
break 30 sec
3×50 on cruise+15 sec
odds nonfree, evens free with perfect technique
2×100 on cruise+25 sec
odds free with perfect technique, evens nonfree
break 30 sec
4×50 on cruise+15 sec
odds nonfree, evens free with perfect technique
1×100 on cruise+25 sec
free with perfect technique
break 30 sec
5×50 on cruise+15 sec
odds nonfree, evens free with perfect technique
(2250/3350)
last set:
6×75 kick
middle 25 fast
6×50 (25 drill/25 swim)
odds nonfree, evens free
6×25 swim
odds fast, evens easy
100 easy
(1000/4350)
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