Wednesday, August 24, 2022

One last post from Chris. With Misa and Kate

warm up:

600 choice


drill set:


odds: 50 kick/25 swim

evens: 50 single arm drill/25 swim


odds: kick, build

evens: rhythm drill

4×50 swim build on cruise+10 sec


main set:

3×100 swim on cruise+10 sec, descend 1-3

1×1000 swim

on the odd 100s, steady moderate pace. On the even 100s, slow down your tempo so you can breathe bilaterally and use a 6 beat kick. (That means putting the pull buoy up on the deck. Fins and paddles are okay)

3×100 swim on cruise+10 sec, uptempo on the middle 50 of each one.

100 easy


last set:

4 rounds of 3×50

in each round:

#1-2 kick, descend to fast

#3 easy swim, nonfree


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