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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