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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