Nonfree focus, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75 (25 kick/50 drill)
one each stroke
4×75 (25 drill/50 swim)
one each stroke. Pick a different drill this time
(600/1200)
main set:
1×200 free on cruise+10 sec, moderate pace, perfect technique
2×200 nonfree on cruise+40 sec, descend 1-2
same stroke or IM on both
1×200 free on cruise+10 sec, moderate pace, perfect technique
3×100 nonfree on cruise+30 sec, descend 1-3
same stroke or IM on all 3
1×200 free on cruise+10 sec, moderate pace, perfect technique
4×50 nonfree on cruise+20 sec
descend 1-4 if doing the same stroke
build each one if mixing and matching strokes
1×200 free on cruise+10 sec, moderate pace, perfect technique
(1700/2900)
last set:
4×100 kick (75 build to fast/25 easy)
100 easy swim
(500/3400)
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