Stroke day, and a choice to bring the hammer or bring the technique (you should do both, but, hey–this is Masters!), with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
12×75
#1-4 freestyle, breathing 25 to the left side/25 to the right side/25 every 3rd stroke
#5-8 50 kick/25 swim, one each stroke
#9-12 50 drill/25 swim, one each stroke
8×25 swim build
odds freestyle, evens nonfree
(1100/1700)
main set:
8×50 nonfree on cruise+20-25 sec, descend 1-4, 5-8
1×100 moderate free, perfect technique and walls
6×50 nonfree on cruise+15-20 sec, descend 1-3, 4-6
1×200 moderate free, perfect technique and walls
4×50 nonfree on cruise+10-15 sec, descend 1-4
1×300 moderate free, perfect technique and walls
2×50 nonfree on cruise+5-10 sec, uptempo
1×400 moderate free, perfect technique and walls
(2000/3700)
last set:
5×100 kick (25 moderate/50 build to fast/25 easy)
1×300 pull, breathing 25 left/25 right/50 every 3rd stroke
(800/4500)
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