Non-free workout, Tues. 1/21

Drill set:
1 x 100 kick
1 x 200 IM drill
butterfly drill – 2 strokes each arm, 2 strokes both arms
back drill – rhythm
breast drill – breast stroke with flutter kick
free drill – single arm, hand by side, breathe on side with arm you are using, work on rotation
1 x 100 free concentrating on hand entry
400

Main set:
5 x 50 fly/back +20
5 x 50 back/breast +20
5 x 50 breast/free +20
5 x 50 kick fast/easy by 25s, 10 sec rest
1000/1400

3 x 150, non-free, free, non-free
50 easy
3 x 125, non-free, free, non-free
25 easy
3 x 100, non-free, free, non-free
50 easy
3 x 75, non-free, free, non-free
25 easy
3 x 50, non-free, free, non-free
50 easy
3 x 25, non-free, free, non-free
25 easy
1550/2950

Kick set:
8 X 50 two of each stroke, fast/easy by 25s
10 sec rest between each 50
400/3350

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