Backwards descending your favorite stroke, with Chris and Liz
warm up:
600 choice
(600/600)
drill set:
4×75 (50 drill/25 swim), one each stroke
For Fly, Back and Free, drill is single arm drill. For Breast, drill is 2 streamlined kicks/1 pull
4×50 kick, build, one each stroke
4×25 swim, build, one each stroke
(600/1200)
main set:
100 moderate free on cruise+15 sec
5×50 favorite nonfree on cruise+25 sec. Hold same pace
100 moderate free on cruise+15 sec
4×50 favorite nonfree on cruise+20 sec. Hold same pace
100 moderate free on cruise+15 sec
3×50 favorite nonfree on cruise+15 sec. Hold same pace
100 moderate free on cruise+15 sec
2×50 favorite nonfree on cruise+10 sec. Hold same pace
100 moderate free on cruise+15 sec
1×50 favorite nonfree on cruise+5 sec. Hold same pace
100 easy
Backwards descend means holding the same pace while your interval decreases
(1350/2550)
last set:
8×75, choice of strokes
odds: 50 kick/25 swim
evens: 50 drill/25 swim
(600/3150)
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