An opportunity to focus on your favorite stroke, with Chris and Misa
warm up:
600 choice
(600/600)
drill set:
4×75 rotating IM (50 kick/25 drill)
4×75 rotating IM (50 drill/25 swim)
4×75 rotating IM (75 swim, 2nd length uptempo)
(900/1500)
main set:
1×100 moderate free on cruise+10 sec
4×50 favorite nonfree on cruise+20 sec, descend 1-4
1×100 moderate free on cruise+10 sec
3×50 favorite nonfree on cruise+15 sec, descend 1-3
1×100 moderate free on cruise+10 sec
2×50 favorite nonfree on cruise+10 sec, descend 1-2
1×100 moderate free on cruise+10 sec
1×50 nonfree on cruise+5 sec
1×100 moderate free on cruise+10 sec
perfect technique on the 100s free
(1000/2500)
last set:
3×100 kick, descend 1-3
1×300 swim or pull, breathing 100 to the left/100 to the right/100 bilaterally
(600/3100)
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