Saturday, September 11, 2021

Build your own nonfree agenda, with Chris and Misa

warm up:

600 choice


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


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.


last set:

1×100 easy

4×100 (50 kick/25 drill/25 swim)

choice of strokes and drills

1×100 easy


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