Tuesday, June 22, 2021

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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