Wednesday, March 24, 2021

Stretching out your cruise pace with Chris and Kate

warm up:

300 swim, every 3rd length nonfree

4×50 (25 scull/25 kick)

4×25 swim build

(600/600)

Main set:

1, 2 or 3 of the following sets, depending how much workout time you have.

Part 1:

3×100 on cruise

1×500 at cruise pace

1 minute rest

Part 2:

4×75 on cruise

1×500 at cruise pace

1 minute rest

Part 3:

6×50 on cruise

1×500 at cruise pace

1 minute rest

(2400/3000)

last set:

4×75

odds: 50 single arm drill/25 swim

evens: 50 kick/25 swim

200 easy swim, breathing bilaterally

(500/3500)

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