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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