Put away the hammer (mostly) and focus on technique, with Chris and Liz
warm up:
600 choice
(600/600)
drill set:
4×75 (50 drill/25 swim), one each stroke
drills:
Fly: single arm, rhythm, or 3-2-1 countdown drill
back: single arm or rhythm
breast: use butterfly kick or flutter kick
free: single arm or rhythm drill
1×100 kick
4×25 swim, build (choice of strokes)
(500/1100)
main set:
3 rounds of:
1×200 free (25 breathe left/25 breathe right/25 breathe every 3rd stroke/25 breathe every 5th stroke)
1×100 (50 kick/50 drill) of the specified stroke for each round.
1×100 IM, less the freestyle–double down on the specified stroke for that round
4×25 specified stroke, descend 1-4
50 easy
Round 1: fly
Round 2: back
Round 3: breast
(1650/2750)
last set:
3×150 swim or pull, every 3rd length nonfree
(450/3200)
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