Fast, faster, fastest and beyond, with Chris and Misa
warm up:
300 swim, every 3rd length nonfree
2×200 IM
#1 50 kick/50 drill/50 kick/50 drill
#2 50 drill/50 kick/50 drill/50 kick
4×25 swim build, choice
(700/700)
main set:
4×100 on cruise+20-30 sec, choice of strokes
#1 25 fast/75 moderate
#2 25 moderate/25 fast/50 moderate
#3 50 moderate/25 fast/25 moderate
#4 75 moderate/25 fast
1×150 (50 easy/50 kick/50 drill)
3×75 on the same interval from above, choice of strokes
#1 25 faster/50 moderate
#2 25 moderate/25 faster/25 moderate
#3 50 moderate/25 faster
1×150 (50 easy/50 kick/50 drill)
2×50 on the same interval from above, choice of stroke
#1 25 fastest/25 moderate
#2 25 moderate/25 fastest
1×150 (50 easy/50 kick/50 drill)
1×25 beyond fastest, choice of stroke
1×150 (50 easy/50 kick/50 drill)
Moderate doesn’t mean easy or sloppy. Focus on perfect technique.
(1300/2000)
last set:
200 swim or pull (50 breathe Left/50 breathe right/50 breathe every 3rd stroke/50 breathe every 5th stroke)
200 kick
200 swim (50 free/50 nonfree)
(600/2600)
Leave a Reply