Working on your 200s with Chris and Misa
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick
4×50 drill, choice of nonfreestyle strokes
1×300 swim, every 3rd length nonfree
4×50 on cruise+15 sec (25 easy free/25 nonfree build)
(1000/1600)
main set:
4×50 nonfree on cruise+20 sec, even pace if you’re doing the same stroke. Build each if you’re mixing strokes
1×100 moderate freestyle, max DPS
2×100 nonfree on cruise+30 sec, even pace if you’re doing the same stroke. Build if you’re mixing strokes
1×100 moderate freestyle, max DPS
1×200 nonfree on cruise+45 sec, even pace if you’re doing the same stroke. Build if you’re mixing strokes
1×100 moderate freestyle, max DPS
4×50 free on cruise+10 sec, even pace
1×100 moderate nonfree, max DPS
2×100 free on cruise+15 sec, even pace
1×100 moderate nonfree, max DPS
1×200 free on cruise+20 sec, even pace
1×100 moderate nonfree, max DPS
The object of this set is to maintain even pace throughout. Remember to save some for the meet on Sunday.
(1800/3400)
last set:
5×100
#1. all Free
#2. 25 kick/75 free
#3. 50 kick/50 free
#4 75 kick/25 free
#5. all kick
(500/3900)
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