Changing speeds by tweaking stroke length and tempo with Chris and Kate
odds are kick, evens are swim with hands in a fist
work on stroke symmetry and feel for the water with the forearm
2-3 rounds of:
1×400 on cruise+30 sec, maximum distance per stroke
1×200 uptempo on cruise
Use the 400 to set a long and smooth stroke length. On the 200s, maintain the stroke length, but increase your turnover rate. That’s how to generate more speed in the water.
2 rounds of 4×50 kick with 15 sec rest after each.
In each round:
#1 kick on your left side with no board
#2 kick on your right side with no board
#3 kick on your back with no board
#4 kick on your stomach. A board is okay here, if desired.
Work on your balance in the water
1×400 pull, breathing bilaterally
Work on stroke symmetry