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)
Leave a Reply