Perchance to focus on your favorite nonfree stroke, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4 rounds of 3×50, one round each stroke
in each round:
#1. kick
#2. drill (if you need a suggestion, ask your coach)
#3. swim max DPS
(600/1200)
main set:
8×200 (sort of)
#1. moderate free with perfect technique on cruise+15 sec
#2. 8×25 nonfree on cruise+15 sec, descend 1-4, 5-8
#3. moderate free with perfect technique on cruise+15 sec
#4. 4×50 nonfree on cruise+20 sec, descend 1-4
#5. moderate free with perfect technique on cruise+15 sec
#6. 2×100 nonfree on cruise+30 sec, descend 1-2
#7. moderate free with perfect technique on cruise+15 sec
#8 1×200 nonfree uptempo
100 easy
(1700/2900)
last set:
8×75 rotating IM, 2nd length on each is kick
100 easy
(700/3600)
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