Friday, June 18, 2021

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)

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