Cranking through 100s of stroke, and whittling it down to essentials, with Chris and Griff
warm up:
600 choice
(600/600)
drill set:
1×300, every 3rd length kick
4×75 (50 drill/25 swim), one each stroke
4×75 25 free, breathing to the right/25 free, breathing to the left/25 non free)
(900/1500)
main set:
6×100 non free on cruise+40 sec
#1-2 moderate pace, max DPS
#3 uptempo
#4-5 moderate pace, max DPS
#6 uptempo
50 easy
1×200 free (50 breathe to the left/50 breathe to the right/100 breathing bilaterally)
4×100 non free on cruise+45 sec
#1 moderate pace, max DPS
#2 uptempo
#3 moderate pace, max DPS
#4 uptempo
50 easy
1×200 free (50 breathe to the left/50 breathe to the right/100 breathe bilaterally)
2×100 non free on cruise+50 sec
both uptempo
50 easy
1×200 free (50 breathe to the left/50 breathe to the right/100 breathe bilaterally)
Choice of non free on everything, but I suggest keeping the same stroke on the uptempo 100s, trying to maintain the same pace.
(1950/3450)
last set:
4×50 kick, build. One each stroke
4×50 (25 drill/25 swim). One each stroke
1×100 easy
(500/3950)