Saturday, June 12, 2021

Modular Saturday with Chris and Liz

warm up:

300 swim, every 3rd length nonfree

4×50 (25 kick/25 drill), one each stroke

4×25 swim build, choice of strokes

(600/600)

Mix and match the mini-sets below

set 1:

1×200

2×150

3×100

4×50

Freestyle option: 200 and 150s on cruise+10 sec, negative split. 100s and 50s on cruise+5 sec, descend within each group.

Nonfree option: all swims on cruise+10 sec per 50. Do the same stroke within each group, and descend.

(1000/1600)

set 2:

10×100 with 15 sec rest

#1 100 kick

#2 25 swim/75 kick

#3 50 swim/50 kick

#4 75 swim/25 kick

#5 100 swim

#6 100 swim

#7 25 kick/75 swim

#8 50 kick/50 swim

#9 75 kick/25 swim

#10 100 kick

choice of strokes on all

(1000/2600)

set 3:

5 rounds of:

1×100 (25 kick/50 drill/25 swim)

2×25 FAST swim or kick with 15 sec rest

1×50 easy

Choice of strokes

(1000/3600)

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