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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