Build your own nonfree agenda, with Chris and Misa
warm up:
600 choice
(600/600)
drill set:
4×125 (50 kick/50 drill/25 swim), one each stroke
Suggested drills:
Fly: 3-2-1 Countdown drill
Back: Single arm/lat grab drill
Breast: Breaststroke pull with either dolphin kick or flutter kick
Free: 2 stroke rhythm drill
(500/1100)
main set:
1×300 free on cruise+10 sec
6×50 nonfree on cruise+15 sec
2×150 free on cruise+10 sec
4×75 nonfree on cruise+20-25 sec
3×100 free on cruise+10 sec
3×100 nonfree on cruise+30 sec
What you make of this set is entirely up to you–you can descend or build the freestyle, or you can swim it max DPS. For the strokework, you can mix and match stroke and IMs, you can descend or build the swims, or you can focus on max DPS.
(1800/2900)
last set:
1×100 easy
4×100 (50 kick/25 drill/25 swim)
choice of strokes and drills
1×100 easy
(600/3500)
Leave a Reply