Focusing on turns, transitions and finishes with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×50 Golf on cruise+10 sec
4×200 IM
odds: drill the fly and breast, kick the back and free
evens: kick the fly and breast, drill the back and free
8×25, 2 each stroke
odds: maximum distance per stroke
evens: build
(1200/1800)
main set:
3 rounds of 4×75 Rotating IM on your 100 cruise interval + 5 sec
within each round,
#1 fly/back/breast
#2 back/breast/free
#3 breast/free/fly
#4 free/fly/back
Round 1: uptempo 25 with a fast turn/moderate 50
Round 2: 25 moderate/25 uptempo into a fast turn/25 moderate
Round 3: 50 moderate/25 uptempo into a fast finish
50 easy after each round
4×100 choice non free on cruise+30 sec
odds: uptempo on the 1st and 3rd lengths, moderate on the 2nd and 4th lengths
evens: moderate on the 1st and 3rd lengths, uptempo on the 2nd and 4th lengths
(1450/3250)
last set:
50 easy
4×75 (25 kick/25 drill/25 swim)
one each stroke
1×300 pull, very 3rd length nonfree
(650/3900)
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