IM Transitions and strong finishes with Chris and Liz
warm up set:
300 swim, every 3rd length nonfree
4×50 (25 kick/25 swim with hands in a fist)
2 each stroke, descend 1-2
3 rounds of:
5×100 on cruise+30 sec
#1 50 fly/25 back/25 breast
#2 25 fly/50 back/25 breast
#3 25 fly/25 back/50 breast
#4 100 freestyle, push to a strong pace
#5 active recovery (go right into it, and don’t wait for the interval)
The focus on this set is perfect transition turns, and a strong freestyle finish.
5×100 free, swim or pull, with 15 sec rest after each one
Use the first length of each 100 to set a long stroke length. On each subsequent length, maintain the stroke length, but increase the stroke tempo. This will make you faster.
4×75 kick, with 15 sec rest after each one.
middle 25 is fast
100 easy swim