Saturday, July 10, 2021

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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