Non-free workout, Tues 10/1/19

Drill set:
200 free
4 x 50 kick – 1 each stroke +30
200 n-f, free by 50s
4 x 50 drill – 1 each stroke +25
200 75 n-f, 25 free
4 x 50 swim – 1 each stroke +20
1000

Main set:
Rd #1 – 4 x 75 50 fly/25 bk, 50 bk/25 br, 50 br/25 fr, 50 fr/25 fly +15
100 free 15 sec rest
1 x 300 IM
Rd #2 – 4 x 75 50 fly/25 bk, 50 bk/25 br, 50 br/25 fr, 50 fr/25 fly +15
100 free 15 sec rest
1 x 200 IM
Rd #3 – 4 x 75 50 fly/25 bk, 50 bk/25 br, 50 br/25 fr, 50 fr/25 fly +15
100 free 15 sec rest
1 x 100 IM
1800/2800

200 kick
200 pull
400/3200

4 x 100 IM
odds: kick fly and br
evens: kick bk and fr
400/3600

Leave a Reply

%d bloggers like this: