Doubling up parts of your IMs, with Chris and Liz
warm up:
600 choice
(600/600)
drill set:
4×50 free on cruise+10 sec, descend 1-4
4×50 kick, build, one each stroke
4×75 (50 drill/25 swim), one each stroke
For Fly, Back and Free, drill is choice of single arm or rhythm drill
For Breast, drill is 2 streamlined kicks/1 pull
(700/1300)
main set:
3 rounds of 4×125 with 15 sec rest after each.
Round 1:
#1 50 fly kick/25 back swim/25 breast swim/25 free swim
#2 50 fly drill/25 back swim/25 breast swim/25 free swim
#3 50 fly swim/25 back swim/25 breast swim/25 free swim
#4 moderate free, perfect technique
Round 2:
#1 25 fly swim/50 back kick/25 breast swim/25 free swim
#2 25 fly swim/50 back drill/25 breast swim/25 free swim
#3 25 fly swim/50 back swim/25 breast swim/25 free swim
#4 moderate free, perfect technique
Round 3:
#1 25 fly swim/25 back swim/50 breast kick/25 free swim
#2 25 fly swim/25 back swim/50 breast drill/25 free swim
#3 25 fly swim/25 back swim/50 breast swim/25 free swim
#4 moderate free, perfect technique
(1500/2800)
last set:
4 rounds of 3×25 on cruise+15 sec
in each round:
#1 build
#2 fast
#3 easy choice
Rounds 1 and 3 are nonfree. Rounds 2 and 4 are choice of strokes. Stick with the same stroke in each round.
(300/3100)
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