Tuesday, May 11, 2021

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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