A return to stroke work, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×100, choice of strokes
odds: 50 kick/50 swim
evens: 50 drill/50 swim
4×50 swim (25 nonfree/25 nonfree), max DPS, choice of strokes
4×25 swim, build, choice of strokes
(700/1300)
main set:
1×200 free on cruise+15 sec, moderate pace, perfect technique
2×50 nonfree on cruise+20 sec, descend 1-2
1×200 free on cruise+15 sec, moderate pace, perfect technique
4×50 nonfree on cruise+20 sec, descend 1-4
1×200 free on cruise+15 sec, moderate pace, perfect technique
6×50 nonfree on cruise+20 sec, descend 1-3, 4-6
1×200 free on cruise+15 sec, moderate pace, perfect technique
8×50 nonfree on cruise+20 sec, descend 1-4, 5-8
(1800/3100)
last set:
1×300 pull, every 3rd length nonfree
(300/3400)
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