Saturday, July 24, 2021

Pick a nonfree focus with Chris and Liz

warm up:

600 choice

(600/600)

drill set:

4×100 free

#1 on cruise+15 sec

#2 on cruise+10 sec

#3 on cruise+5 sec

#4 on cruise

4×100 (50 kick/50 drill) on each stroke

drill for Fly, Back and Free: Single Arm drill. Extra credit for using the lat grab.

drill for Breast: Pull with Dolphin Kick. Extra Credit for suing flutter kick instead.

(800/1400)

main set:

4 rounds of:

4×75

#1 75 free on cruise

#2 25 nonfree/50 free on cruise+10 sec

#3 50 nonfree/25 free on cruise+20 sec

#4 75 nonfree on cruise+30 sec

Do the same stroke or IM in each round. Feel free to change between rounds

1×100 nonfree:

Round 1: 4×25 nonfree on cruise+15 sec, descend 1-4

Round 2: 2×50 nonfree on cruise+25 sec, build

Round 3: 1×100 nonfree uptempo

50 easy

(1800/3200)

last set:

4×100

#1-3, kick on cruise+40 sec, descend 1-3

#4 easy, choice

(400/3600)

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