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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