Alternating uptempo free and nonfree with Chris and Liz
warm up:
300 swim, every 3rd length nonfree
4×75, choice of strokes
odds 50 kick/25 swim
evens 50 drill/25 swim
(600/600)
main set:
6×100 on cruise+30 sec
odds: 25 nonfree/50 free/25 nonfree
evens: 25 free/50 nonfree/25 free
Uptempo on the nonfree, perfect technique on free
6×200 on cruise+45 sec
odds: 50 nonfree/100 free/50 nonfree
evens: 50 free/100 nonfree/50 free
Uptempo on the free, perfect technique on the nonfree
(1800/2400)
last set:
8×75 rotating IM, uptempo on the middle 25
1×400 swim or pull (breathe 25 left/25 right/25 every 3rd stroke/25 every 5th stroke)
(1000/3400)
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