Workout for Saturday, January 19, 2019

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)