Saturday, November 6, 2021

Saturday’s alright for stroke focus, with Chris and Misa

warm up:

600 choice

(600/600)

drill set:

4×75 (50 drill/25 swim), one each stroke

4×50 kick build, choice of strokes

4×25 swim build, choice of strokes

(600/1200)

main set:

2×200 on cruise+30 sec

#1 moderate free with perfect technique

#2 choice of nonfree

3×150 on cruise+30 sec, building the middle 50

odds: 50 free/50 nonfree/50 free

evens: 50 nonfree/50 free/50 nonfree

4×100 on cruise+15 sec

odds: moderate free

evens: choice of uptempo nonfree

5×50 choice on cruise+15 sec

odds: 25 fast/25 easy

evens: 25 easy/25 fast

(1500/2700)

last set:

100 easy

8×50 kick on cruise+25 sec

descend 1-3, #4 is easy

descend 5-7, #8 is easy

(500/3200)

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