Saturday, May 15, 2021

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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