Saturday, December 11, 2021

Stroke transitions–turn, turn, turn, with Chris and Liz

warm up:

600 choice

(600/600)

first set:

8×100 free

use this set to get thoroughly warmed up

#1-2 on cruise+15 sec

#3-4 on cruise+10 sec

#5-6 on cruise+5 sec

#7-8 on cruise

(800/1400)

second set:

Get your legs warmed up

12×75 rotating IM with 15 sec rest

#1-4 50 kick/25 swim

#5-8 50 drill/25 swim

#9-10 swim, 2nd length uptempo

work your turns

(900/2300)

third set:

3×150 IM on cruise+40 sec

Do these as 100 IMs where you double up on your two favorite strokes

3×100 free on cruise+10 sec

moderate pace, perfect technique

3×50 favorite nonfree on cruise+20 sec, descend 1-3

(900/3200)

fourth set:

4×75 with 15 sec rest

#1 50 fly/25 back

#2 50 back/25 breast

#3 50 breast/25 free

#4 75 moderate free

Work your walls

(300/3500)

last set:

4×25 your favorite nonfree stroke on cruise+15 sec, descend 1-4

4×25 kick on cruise+20 sec, descend 1-4

100 easy

(300/3800)

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