Workout for Saturday, July 27, 2019

A bit of relaxation after a hard set on Friday, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

1×300, every 3rd length kick

4×50 drill , one each stroke

8×25, two each stroke

odds:  max distance per stroke

evens:  build

(700/1300)

main set:

1×200 IM, kick the butterfly leg

4×25 fly on cruise+15 sec, descend 1-4

1×100 moderate free (25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke)

1×200 IM, kick the backstroke leg

4×25 back on cruise+15 sec, descend 1-4

1×100 moderate free (25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke)

1×200 IM, kick the breaststroke leg

4×25 breast on cruise+15 sec, descend 1-4

1×100 moderate free (25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke)

1×200 IM, kick the freestyle leg

4×25 free on cruise+15 sec, descend 1-4

1×100 moderate free (25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke)

100s and 200s are moderate pace.

(1600/2900)

last set:

Practice starts off the blocks if desired.

1×600 swim or pull (3 times through 50 breathe to the left/50 breathe to the right/50 breathe every 3rd stroke/50 non free)

(600/3500)

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