Workout for Saturday, September 21, 2019

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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