Non-free workout, Tues. 11/5/2019

Drill set:
100 kick
4 x 50 n-f drill/free by 25s
#1 n-f drill = 1 fly stoke, 1 breast stroke
#2 n-f drill = fly with breast kick
#3 n-f drill = fly with 3 strokes right arm, 3 strokes left arm
#4 n-f drill = fly with 2 strokes right arm, 2 strokes left arm, 2 strokes both arms
4 x 50, by 25s, SAD/fly, LAD/back, SAD/breast, LAD/free
50 free
50 breast drill, 2 kicks 1 pull
600

Main set:
300 IM rest 15 sec
2 x 100 free +10
300 by 50s fly, bk, br, fly, bk, br rest 15 sec
2 x 100 free +10
300 – 3 100 IMs rest 15 sec
2 x 100 free +10
1500/2100

200 n-f or IM +30
100 free +10
2 x 100 n-f or IM +25
100 free +10
4 x 50 n-f choice +20
100 free +10
900/3000

8×50 kick, 2 each stroke, fast/easy by 25s
300 free, pull
700/3700

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