Saturday, August 7, 2021

A longer stroke set with flexibility, with Chris and Liz

warm up:

600 choice

(600/600)

drill set:

4×75 (50 kick/25 swim), choice of strokes

4×50 drill, one each stroke

suggested drills: 2-stroke rhythm for fly, back and free, alternate dolphin kick and breast kick on breaststroke

4×25 swim, build. One each stroke

(600/1200)

main set:

3×200 choice of nonfree stroke or IM, on cruise+45 sec

1×200 free, max DPS

2×200 choice of nonfree stroke or IM, on cruise+40 sec

1×200 free, max DPS

1×200 choice of nonfree stroke or IM, on cruise+35 sec

1×200 free, max DPS

The nonfree 200s can be IM, stroke, descend, build, mix and match–put in what you want/need. The 200s free are low intensity, but with a focus on perfect technique.

(1800/3000)

last set:

5×100 (75 kick build/25 easy choice)

100 easy

(600/3600)

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