May the 4th be with you! With Chris and Kate
warm up:
600 choice
(600/600)
drill set:
8×100
odds: 50 kick/50 drill
evens: 50 drill/50 swim max DPS
do one pair each stroke in reverse IM order
(800/1400)
main set:
1×400 free
4×25 nonfree on cruise+15 sec
1×300 free
4×50 nonfree on cruise+20 sec
1×200 free
4×75 nonfree on cruise+25 sec
1×100 free
4×100 nonfree on cruise+30 sec
The freestyle swims are moderately paced, focusing on streamlines. The breathing pattern is 25 breathing to the left/25 breathing to the right/50 breathing in a bilateral pattern.
Each group of non free swims are descend 1-4 if you’re doing the same thing on all 4, or build each one if you’re mixing and matching your swims.
(2000/3400)
last set:
4×75 swim with 15 sec rest after each one
#1. 75 free
#2. 25 nonfree/50 free
#3. 50 nonfree/25 free
#4. 75 nonfree
4×75 kick with 15 sec rest after each one
#1. 75 free
#2. 25 nonfree/50 free
#3. 50 nonfree/25 free
#4. 75 nonfree
100 easy
(700/4100)
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