Workout for Saturday, August 31, 2019

Nonfree with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×50 Golf on cruise+10 sec

4×100 (25 kick/50 drill/25 swim)

one each stroke

8×25, 2 each stroke

odds:  maximum DPS

evens:  build

(800/1400)

main set:

1×200 nonfree on cruise+30 sec

2×100 nonfree on cruise+25 sec

1×300 free, every 3rd length kick

2×100 nonfree on cruise+25 sec

4×50 nonfree on cruise+20 sec

1×300 free, every 3rd length kick

4×50 nonfree on cruise+20 sec

8×25 nonfree on cruise+15 sec

Everything is choice of nonfree (mix and match–what do you need to work on?) and moderately paced.  Focus today on technique and maximum distance per stroke.

(1800/3400)

last set:

100 easy

8×75, choice of strokes

odds:  50 kick/25 swim

evens:  50 drill/25 swim

(400/3800)

 

 

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