The long and short of nonfree, with Chris and Griff
warm up:
600 choice
(600/600)
drill set:
3×50 free on cruise+10 sec, descend 1-3
4×75 (25 kick/50 drill)
drills for fly, back, free: single arm or 2-stroke rhythm drill
drill for breast: breaststroke with flutter kick or alternating fly kick and breast kick
6×25 Build on cruise+10 sec
odds nonfree, evens free
(600/1200)
main set:
5×50 on cruise+15 sec
4×100 on cruise+25 sec
3×150 on cruise+35 sec
2×200 on cruise+45 sec
1×250 on cruise+55 sec
The odds in each group are choice of nonfree. The evens are moderate free, focusing on perfect technique. Break between groups if you need to do so.
(1750/2950)
last set:
5×100 (75 build/25 easy)
#1. 100 kick
#2. 75 kick/25 swim
#3. 50 kick/50 swim
#4. 25 kick/75 swim
#5. 100 swim
100 easy
(600/3550)
Leave a Reply