A sneaky 1600 IM, with Chris and Liz
warm up:
600 choice
(600/600)
drill set:
6×50 on cruise+15 sec (25 nonfree/25 free)
(300/900)
main set:
round 1: Best stroke
2×50 kick, build
4×25 drill
1×200 swim, max DPS
round 2: 2nd best stroke
2×50 kick, build
4×25 drill
2×100 swim on cruise+30 sec, descend 1-2
round 3: 3rd best stroke
2×50 kick, build
4×25 drill
4×50 on cruise+20 sec, descend 1-4
round 4: least favorite stroke
2×50 kick, build
4×25 drill
8×25 on cruise+15 sec, descend 1-4, 5-8
drills:
Fly: 3-2-1 Countdown drill
Back: single arm/lat grab
Breast: breast pull with a flutter kick
free: 2 stroke rhythm drill with hands in a fist
(1600/2500)
last set:
4 rounds of :
1×50 kick, build
1×25 kick, fast
1×25 easy
(400/2900)
300 swim or pull, bilateral breathing
(300/3200)
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