Workout for Saturday, July 27, 2018

Saturday, July 28, 2018

An asymptotic stroke set, with Chris and Kate

 

Warm up:

600 choice

(600/600)

 

Drill set:

4×50 swim Golf on cruise+10 sec

4×100 (25 kick/50 drill/25 swim), one each stroke

4×25 swim build, one each stroke

(700/1300)

 

Main set:

1×100

1×200

2×100

1×200

3×100

1×200

 

1×50

1×100

2×50

1×100

3×50

1×100

 

1×25

1×50

2×25

1×50

3×25

1×50

The 200s are moderate freestyle on cruise+10 sec

All 100s are nonfreestyle on cruise+30 sec.  Depending on what stroke you’re doing, the 100s are either descend within each subgroup, or build

All 50s are kick on cruise+20 sec

All 25s are choice of swim or kick, and choice of stroke.  They’re on cruise+15 sec, and they are 80% effort or better.

(2100/3400)

 

Last set:

4×150 pull (50 free/50 nonfree/50 free) with 15 sec rest

(600/4000)

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