Friday, October 1, 2021

Speed work with Chris and Griff

warm up:

600 choice

(600/600)

drill set:

4×75 (50 drill/25 swim max DPS)

4×50 kick, build

4×25 swim build

choice of strokes and drills. Ask your coach for suggestions.

(600/1200)

main set:

6×75 on cruise+30 sec

#1, #4 moderate pace

#2, #5 build the 75 by 25s

#3, #6 FAST

50 easy

6×50 on cruise+30 sec

odds: moderate

evens: FAST

50 easy

6×25 on cruise+30 sec, all FAST

100 easy

All are your choice of strokes

(1100/2300)

last set:

4×75, ascend by 25s in each one

This is a controlled warm down set

200 easy kick

100 easy swim

(600/2900)

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