Non-free workout, Tues. 3/9

Drill set:
300 every 3rd length kick
50 butterfly drill – one stroke fly, one stroke breast
50 back drill – gallop
50 breast drill -two kicks, one pull
50 free drill – catch-up
100 IM swim
100 free pull
700

Main set:
3 x 100 free, +5, C, -5
50 easy
100 fly/back by 25s +30
100 breast +30
2 x 100 IM +30
50 easy
800/1500

1 x 200 IM, moderate +30
4 x 50 non-free, fast +30
50 easy
1 x 200 IM, moderate +30
4 x 50 free, fast +30
50 easy
900/2400

200 kick – fast/easy by 25s
200/2600

4 x 50 stroke +20 #1-3 descend, #4 free
1 x 100 free DPS +10
1 x 200 IM
500/3100

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