Workout for Saturday, February 16, 2019

Saturday, February 16, 2019
Sneaking those 200s of nonfree, with Chris and Kate

Warm up:
600 choice
(600/600)

Drill set:
4×100 (25 kick/50 drill/25 swim)
One each stroke
4×75 rotating IM on your 100 cruise interval
4×50 kick, build
One each stroke
4×25 swim, build
One each stroke
(1000/1600)

Main set:
1×200 nonfree on cruise+40 sec
1×50 perfect free, moderate pace
1×200 nonfree on cruise+40 sec
1×100 perfect free, moderate pace
1×200 nonfree on cruise+40 sec
1×150 perfect free, moderate pace
1×200 nonfree on cruise+40 sec
1×200 perfect free, moderate pace
1×200 nonfree on cruise+40 sec
200s of nonfree are at uptempo pace (around 75% effort). Freestyle swims are with 15 sec rest after each one.
(1500/3100)

Last set:
1×100 kick
1×100 (75 nonfree/25 free)
1×100 kick
1×75 (50 nonfree/25 free)
1×100 kick
1×50 (25 nonfree/25 free)
1×100 kick
1×25 free
1×100 kick
15 sec rest after everything. 100s kick are choice of stroke. The swims are moderate pace, perfect technique. Fins are great here.

300 easy pull
(1050/4150)