Tuesday, June 15, 2021

Lots of Tuesday options 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)

Set 1

1×100

1×50

1×100

2×50

1×100

3×50

1×100

4×50

1×100

Option 1: 100s freestyle on cruise+5 sec, and 50s nonfree on cruise+10 sec, descend within each group.

Option 2: 100s nonfree on cruise+30 sec, and 50s free on cruise+10 sec, descend within each group.

(1000/1600)

set 2 (kick heavy):

1×150 (50 free/50 nonfree/50 free)

1×150 kick

1x150 (50 nonfree/50 free/50 nonfree)

2×75 kick, descend 1-2

1×150 (50 free/50 nonfree/50 free)

3×50 kick, descend 1-3

1×150 (50 nonfree/50 free/50 nonfree)

6×25 kick, descend 1-3, 4-6

(1200/2800)

warm down:

300 swim, every 3rd length nonfree

(300/3100)

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