We’re back to an hour, so Chris and Liz are going to give you a PYRAMID sort of thang!
warm up:
600 choice (been a while since we’ve done that!)
(600/600)
drill set:
8×75, 2 each stroke
odds: 50 kick/25 swim
evens: 50 drill of your choice/25 swim
This assumes that you know what you want to do, and what you need to work on. We coaches expect SO MUCH!
(600/1200)
main set:
1×200 free on cruise+10 sec, moderate pace
4×100 nonfree on cruise+30 sec, descend 1-4
1×200 free on cruise+10 sec, moderate pace
4×75 nonfree on cruise+20 sec, descend 1-4
1×200 free on cruise+10 sec, moderate pace
4×50 nonfree on cruise+15 sec, descend 1-4
1×200 free on cruise+10 sec, moderate pace
4×25 nonfree on cruise+10 sec, descend 1-4
1×200 free on cruise+10 sec, descend 1-4
Do the same thing within each round of 4. If you can’t descend (it is a big change after a year), try to hold pace.
(2000/3200)
last set:
8×75 with 15 sec rest after each
odds: kick (25 easy/25 build/25 fast)
evens: choice recovery
(600/3800)
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