Tight intervals on the nonfree with Chris and Chris
warm up:
600 choice
(600/600)
drill set:
1×300 free, every 3rd length kick
4×75
#1 75 kick
#2 25 free/50 kick
#3 50 free/25 kick
#4 75 free
4×75
#1 75 nonfree drill
#2 25 free/50 nonfree drill
#3 50 free/25 nonfree drill
#4 75 free
(900/1500)
main set:
8×50 on cruise+10 sec
odds nonfree (hurry)
evens moderate free
30 sec rest
4×100 on cruise+15 sec
odds nonfree (hurry)
evens moderate free
30 sec rest
2×200 on cruise+25 sec
#1 nonfree (hurry)
#2 moderate free
You’ll have to press the pace on the nonfree portions. Use the freestyle portions to swim moderate/recovery. But keep your technique perfect.
(1200/2800)
last set:
8×75
#1 75 kick
#2 25 nonfree drill/50 kick
#3 50 nonfree drill/25 kick
#4 75 nonfree drill
#5 25 nonfree swim/50 nonfree drill
#6 50 nonfree swim/25 nonfree drill
#7 75 nonfree
#8 easy, choice
1×300 swim or pull
Breathe 25 left side/25 right side/50 bilaterally
(900/3700)
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