Covering the stroke bases with Chris and Liz
warm up:
200 swim
4×75
#1. 75 Free
#2. 25 nonfree/50 free
#3. 50 nonfree/25 free
#4. 75 nonfree
4×50 , choice of strokes
odds kick, evens drill
4×25 swim build, choice
(800/800)
main set:
4×200 on cruise+40 sec
5×100 on cruise+30 sec
6×50 on cruise+20 sec
8×25 on cruise+10 sec
odds nonfree, evens choice
(1800/2600)
last set:
8×75, with 15 sec rest, choice of strokes
#1. 75 moderate swim
#2. 25 kick build/50 moderate swim
#3. 50 kick build/25 moderate swim
#4. 75 kick build
#5. 75 moderate kick
#6. 25 swim build/50 moderate kick
#7. 50 swim build/25 moderate kick
#8. 75 swim build
200 easy warmdown
(800/3400)
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