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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