Saturday, April 16, 2022

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)

Leave a Reply