Nonfree stroke work, best to worst, in 3 mini sets with Chris and Kate
warm up:
300 swim, very 3rd length nonfree
4×50 (25 scull/25 kick)
4×25 swim build, one each stroke
(600/600)
main set:
part 1:
4×100 on cruise+20 sec
odds best nonfree stroke, evens moderate free
6×50 on cruise+15 sec
odds second best nonfree, evens moderate free
8×25 on cruise+10 sec
odds worst nonfree, evens moderate free
(900/1500)
part 2:
8×75 Rotating IM with 15 sec rest. Kick the middle 25
300 swim or pull (50 breathing to the right/50 breathing to the left/50 breathing bilaterally)
(900/2400)
part 3:
8×100 IM with 20 sec rest
odds–kick the back and free, evens–kick the fly and breast
(800/3200)
warm down:
200 easy
(200/3400)
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