A bottoms up or top down layered cake of stroke work, with Chris and Liz
warm up:
600 choice
(600/600)
drill set:
4×100 (25 kick/50 drill/25 swim), one each stroke
drill for Fly, Back and Free is either single arm or rhythm drill
drill for Breast is 2 streamline kicks/1 pull
4×50 kick, build, one each stroke
4×25 swim, build, one each stroke
(700/1300)
Main set:
1×100 free, moderate pace, perfect technique on cruise+15 sec
1×200 nonfree on cruise+40 sec, build each 50
1×100 free, moderate pace, perfect technique on cruise+15 sec
2×100 nonfree on cruise+30 sec, descend 1-2
1×100 free, moderate pace, perfect technique on cruise+15 sec
4×75 nonfree on cruise+25 sec, (25 moderate/25 uptempo/25 moderate)
1×100 free, moderate pace, perfect technique on cruise+15 sec
6×50 nonfree on cruise+20 sec, descend 1-3, 4-6
1×100 free, moderate pace, perfect technique on cruise+15 sec
8×25 nonfree on cruise+15 sec, odds moderate, evens fast
1×100 free, moderate pace, perfect technique
You can do this set from the top down, or from the bottom up.
(1800/3100)
last set:
8×75, choice of strokes
odds: 50 kick build/25 easy swim
evens: 50 drill/25 swim
(600/3700)
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