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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