Free with stroke (or is it stroke with free?) with Chris and Liz
warm up:
200 swim
4×75 rotating IM (25drill/25 kick/25 drill)
4×25 swim build, choice of strokes
(600/600)
Main set:
1×200
1×50
1×200
2×50
1×200
3×50
1×200
4×50
Option 1–200s are moderate free on cruise+10 sec, and the 50s are nonfree on cruise+15 sec. Descend the 50s within each group
Option 2–200s are nonfree on cruise+45 sec, descend 1-4. 50s are moderate free on cruise+5 sec. Work streamlines and breathing pattern
(1300/1900)
last set:
4×150 (75 kick/50 drill/25 swim)
odds nonfree, evens choice of strokes
1×500 pull or swim
breathing pattern is 25 breathe left side/25 breathe right side/50 breathe every 3rd stroke/25 breathing 2 strokes left side/2 strokes right side.
(1100/3000)
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