Right into it with minimal clock work, with Chris and Liz
And right into it! The drills and kicking are built into the set.
1×400 free, breathing 25 left side/25 right side/25 every 3rd stroke/25 every 5th stroke
work on stroke symmetry and balance
4×100 IM (kick fly/swim back/kick breast/swim free), with 15 sec rest
4×100 IM (swim fly/kick back/swim breast/kick free), with 15 sec rest
2×200 IM (drill fly/swim back/drill breast/swim free), with 15 sec rest
single arm drill on fly, focusing on the timing of the kicks; 2 streamline kicks/1 pull on breast, focusing on streamlined extension
2×200 IM (swim fly/drill back/swim breast/drill free), with 15 sec rest
single arm drill on back and free, focusing on shoulder rotation, core engagement and extension
4×100 IM on cruise+30 sec, descend 1-4
This is the only portion of the workout on an interval. Get after it.
1×400 free, breathing 25 every 5th stroke/25 every 3rd stroke/25 right side/25 left side
Kick the rest of the way.