Getting up to speed, quicker and quicker, with Chris, Liz and Misa
warm up:
600 choice
(600/600)
drill set:
4×75 (50 drill/25 swim)
odds: drill is single arm drill
evens: drill is rhythm drill
4×50 kick, descend 1-4
4×25 swim build
(700/1300)
main set:
9×50
#1-2-3 on cruise+10 sec
#4-5-6 on cruise+5 sec
#7-8-9 on cruise
1×400 at pace of the last set of 50s
6×50
#1-2 on cruise+10 sec
#3-4 on cruise+5 sec
#5-6 on cruise
1×400 at pace of the last set of 50s
3×50
#1 on cruise+10 sec
#2 on cruise+5 sec
#3 on cruise
1×400 at pace of last 50
Extra credit if you can descend your 400s 1-3. Use the 50s to build up a pace for the 400s.
(2100/3400)
last set:
1×100 easy
8×50
odds: kick, build
evens: swim, decreasing stroke count on the second 25.
(500/3900)
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