Set for Saturday, July 1, 2017

Saturday, July 1, 2017
Mini Sets with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length kick.  Choice of strokes
4×75 (25 kick/50 drill), one each stroke
drills:
Fly:  2 stroke rhythm drill.  Focus on snapping through the core
Back:  2 stroke rhythm drill.  Focus on rotating through the core
Breast:  2 kicks/1 pull.  Focus on getting into a good streamlined position behind the arms at extension.
Free:  2 stroke rhythm drill.  Focus on rotating through the core
4×25 swim build, one each stroke
(700/1300)
main set:
1×300 free, breathing every 3rd stroke/5th stroke/3rd stroke/7th stroke by 25
2×150 IM with 20 sec rest
#1  25 fly/50 back/25 breast/50 free
#2  50 fly/25 back/50 breast/25 free
2×150 free on cruise+15 sec, building by 50s
3×100 IM on cruise+25 sec, descend 1-3
3×100 free on cruise+15 sec, descend 1-3
4×75 IM on cruise+20 sec
#1  50 free/25 fly
#2  50 fly/25 back
#3  50 back/25 breast
#4  50 breast/25 free
focus on turns and breakouts
6×50 free on cruise+10 sec
odds–breathe every 3rd stroke
evens–breath 2 strokes left side/2 strokes right side
focus on stroke symmetry and balance
6×50 nonfree on cruise+20 sec
descend 1-3, 4-6 if you’re doing the same thing, build each if mixing things up.
(2400/3700)
last set:
4×50 kick on cruise+20 sec, build
100 easy
(300/4000)
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