USRPT as a set up for longer swims, with Chris
warm up:
600 choice
(600/600)
drill set:
4×100
odds: 50 kick/50 single arm drill
evens: 50 rhythm drill/50 swim
4×50 Golf on cruise+10 sec
4×25 maximizing streamline distance off the wall
(700/1300)
main set:
8×50 on cruise
1×200 free at the pace of the 50s
take a Masters minute
6×50 on cruise
1×300 free at the pace of the 50s
take a Masters minute
4×50 on cruise
1×400 at the pace of the 50s
take a Masters minute
2×50 on cruise
1×500 at the pace of the 50s
take a Masters minute
1×600 at the pace of the 50s
No break between the 50s and the longer swims
(3000/4300)
last set:
1×100 easy double arm backstroke
4×75 (25 kick/25 drill/25 easy swim)
(400/4700)
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