Saturday, January 8, 2022

Stroke Focus, with Chris and Misa

warm up:

600 choice

(600/600)

drill set:

4×100 (25 kick/50 drill/25 swim)

odds nonfree, evens choice

(400/1000)

main set:

1×500 max DPS, every 5th length nonfree

1×200 nonfree on cruise+40 sec

1×400 max DPS, every cruise+30 sec

2×100 nonfree on cruise+30 sec, descend 1-2

1×300 max DPS, every 3rd length nonfree

4×50 nonfree on cruise+20 sec, descend 1-4

1×200 max DPS, every 2nd length nonfree

8×25 nonfree on cruise+10-15 sec, descend 1-4, 5-8

1×100 max DPS, nonfree

Pick a stroke and stay with it on each part of the set

(2300/3300)

last set:

8×50 kick

odds nonfree, descend 1-3-5-7

evens choice, descend 2-4-6-8

200 warm down

(600/3900)

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