Workout for Saturday, November 16, 2019

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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