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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