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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