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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