A sneaky way to bulk up on stroke volume, with Chris and Liz
warm up:
600 choice
(600/600)
drill set:
4×100 (50 kick/50 drill), 1 each stroke
drills: Fly, Back and Free–single arm drill, Breast–alternate fly kick and breast kick
4×50 free on cruise
(600/1200)
main set:
1×300 swim on cruise+30 sec, every 3rd length nonfree
4×50 nonfree on cruise+20 sec
1×300 swim on cruise+30 sec, every 3rd length nonfree
2×100 nonfree on cruise+30 sec
1×300 swim on cruise+30 sec, every 3rd length nonfree
1×200 nonfree on cruise+40 sec
Feel free to mix and match on the nonfree, building or descending as appropriate
(1500/2700)
last set:
100 easy
16×25 on cruise+15 sec
odds nonfree, evens choice. Every 3rd one is uptempo/fast.
100 easy
kick the rest of the way if you have time.
(600/3300)
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