Saturday, May 14, 2022

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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