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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