Tuesday, May 4, 2021

Covering the bases with Chris and Liz

warm up set:

300 swim, every 3rd length nonfree

4×50 (25 kick/25 drill) , one each stroke

4×25 swim build, one each stroke

(600/600)

Main set:

4×150 on cruise+30 sec (50 free/50 nonfree build/50 free)

4×150 on cruise+45 sec (25 free/100 nonfree build/25 free)

100 easy

(1300/1900)

Last set:

4 rounds of:

1×50 kick with 15 sec rest

1×50 drill with 15 sec rest

4×25 swim on cruise+20 sec, descend 1-4 to fast

50 easy

Do one round each stroke

100 easy

(1100/3000)

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