Truly Nifty Fifties (n*(n+1)/2 of them, in fact. n=10, by the way.), with Chris and Chris
Warm up:
600 choice
(600/600)
Main Set:
10×50 Free on cruise+10 sec
Descend 1-4
Descend 5-7
Descend 8-9
Hold 10.
4, 7, 9, 10 should all be a the same uptempo pace
9×50 in 3 rounds of 3×50.
In each round:
#1 nonfree kick
#2 nonfree drill
#3 nonfree swim, Max DPS
10-15 sec rest after each one.
8×50, one pair each stroke
In each pair:
#1 kick, build to uptempo
#2 swim 25 nonfree build to uptempo/25 easy free
10-15 sec rest after each one.
7×50, focusing on turns and transitions
#1 50 Fly
#2 25 Fly/25 Back
#3 50 Back
#4 25 Back/25 Breast
#5 50 Breast
#6 25 Breast/25 Free
#7 50 Free
10-15 sec rest after each one
6×50 free
Odds on cruise
Evens on cruise+10 sec
Hold the same pace on each
5×50 on cruise+15 sec
Odds: best nonfree stroke, uptempo
Evens: moderate free
4×50 kick on cruise+20-25 sec
Descend 1-4
3×50 best nonfree stroke on cruise+15 sec
Descend 1-3
2×50 moderate free on cruise+10 sec
1×50 nonfree, good effort
(2750/3350)
Last set:
1×200 easy choice
(200/3550)
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