Workout for Thursday, February 28, 2019

I got this idea from Zac, who wanted to “stroke-ify” yesterday’s workout.  We came up with this.  Chris and Chris coaching.

warm up:

600 choice

(600/600)

drill set:

1×300, every 3rd length nonfree

2×200 (25 kick/25 drill)

#1. free

#2 nonfree

3×100 (25 non free/25 free)

#1. kick

#2. drill

#3. swim

choice of non free strokes

(1000/1600)

main set:

4×500

#1. 100 moderate free

6×50 non free on cruise+10 sec, uptempo

1×100 moderate free

#2. 100 moderate non free, 15 sec rest

6×50 free on cruise+5 sec, uptempo

1×100 moderate non free

#3. 100 moderate free

12×25 non free on cruise+10 sec, uptempo

1×100 moderate free

#4. 100 moderate nonfree

12×25 free on cruise+5 sec, uptempo

1×100 moderate nonfree

(2000/3600)

last set:

8×100

odds:  50 kick/50 drill

evens:  50 kick/50 swim

#1-4 free, #5-8 nonfree

(800/4400)

 

 

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