Workout for Saturday,October 5, 2019

A lower intensity opportunity to focus on your best nonfree stroke and do a little kicking as well, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×50 Freestyle Golf on cruise+10 sec

4×100 (25 kick/50 drill/25 swim)

one each stroke

8×25 nonfree

odds max DPS, evens build to uptempo

(800/1400)

main set:

5×100 with 15 sec rest

#1. 100 free

#2. 25 nonfree/75 free

#3. 50 nonfree/50 free

#4. 75 nonfree/25 free

#5. 100 nonfree

4×50 kick build with 15 sec rest

100 moderate choice (get the arms moving again)

3×100 with 15 sec rest

#1. 100 free

#2. 50 nonfree/100 free

#3. 100 nonfree

4×25 kick build with 15 sec rest

100 moderate choice (get the arms moving again)

1×100 nonfree, good effort

Pick your best nonfree stroke during this set and focus on it.

(1500/2900)

last set:

3×300

#1. every 3rd length kick

#2. every 3rd length your best nonfree stroke

#3. 4x(50 drill/25 swim) choice of strokes

100 easy

(1000/3900)

 

 

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