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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