Workout for Saturday, September 2, 2017

Saturday, September 2, 2017

HUNDREDS HUNDREDS HUNDREDS! (use your best Jan Gabriel voice to say that) with Chris and Kate

warmup:

600 choice

(600/600)

drill set:

4×50 free on cruise+10 sec, descend 1-4

4×100 IM 

odds:  kick fly/drill back/kick breast/drill free

evens:  drill fly/kick back/drill breast/kick free

4×50 nonfree on cruise+15 sec, build

(800/1400)

main set:

8×100 on cruise+15 sec

odds nonfree, evens moderate free

6×100 on cruise+25 sec

#1-2 nonfree, #3 moderate free, #4-5 nonfree, #6 moderate free

4×100 on cruise+35 sec

#1-3 nonfree, #4 moderate free

2×100 nonfree on cruise+45 sec

descend 1-2

Choice of nonfree throughout, but uptempo what ever you choose.

(2000/3400)

last set:

4×150 pull (50 free/50 nonfree/50 free)

(600/3400) 

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