Saturday, October 9, 2021

Saturday stroke choices, with Chris and Misa

warm up:

600 choice


drill set:

300 swim, every 3rd length choice of nonfree stroke

4×75 (25 kick/25 drill/25 swim)

One each stroke, choice of drills


main set:

4×200 on cruise+40 sec

5×100 on cruise+30 sec

6×50 on cruise+20 sec

No breaks between rounds. Within each round, the odds are moderate freestyle (work on perfect stroke technique), and the evens are uptempo stroke work. You can do IMs, focus on a single stroke, or mix and match. You can kick if you like. Pick what you want to work on.

100 easy


last set:

4 rounds of 3×50 with 15 sec rest

in each round:

#1-2 kick, build

#3 moderate choice, swim or kick


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