Workout for Saturday, October 28. 2017

Saturday, October 28, 2017
Backwards to technical focus on the nonfree strokes, with Chris and Kate
warm up:
600 choice
(600/600)
first set:
12×100 freestyle
#1-2 on cruise+10 sec
#3 on cruise
#4-5 on cruise+10 sec
#6-7 on cruise
#8-9 on cruise+10 sec
#10-12 on cruise
(1200/1800)
main set:
1×200 nonfree (25 kick/25 swim)
1×200 nonfree (25 drill/25 swim)
8×25 nonfree on cruise+15 sec
  
1×200 nonfree (25 kick/25 swim)
1×200 nonfree (25 drill/25 swim)
4×50 nonfree on cruise+20 sec
  
1×200 nonfree (25 kick/25 swim)
1×200 nonfree (25 drill/25 swim)
2×100 nonfree on cruise+30 sec  
As written, do one round each nonfreestyle stroke.  Swimmers’ choice of which stroke goes where.  Or you can pick a single stroke to focus on.  IMs work well here as well.  You can descend, build, do max DPS–it’s up to you today.  Pick drills that emphasize things you need to work on.  If you don’t know, ask your coach.
(1800/3600)
last set:
4×150 pull on cruise+20 sec
Breathe 25 left side/25 right side/50 every 3rd stroke/50 breathing 2 left-2 right
(600/4200)
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