Wednesday, July 5, 2017
Picking up the Pace, with Chris, Kate and Tina
Warm up:
600 choice
(600/600)
Drill set:
4×50 Golf on cruise+10 sec
4×75 (50 drill/25 kick)
Odds: drill is single arm drill
Evens: drill is rhythm drill
4×50 on cruise+10 sec, build
(700/1300)
Main set:
4×50 on cruise+10 sec, descend to 600 pace
1×600
30-60 sec rest
4×50 on cruise+10 sec, descend to 400 pace
1×400, faster pace than 600
30-60 sec rest
4×50 on cruise+10 sec, descend to 200 pace
1×200, faster pace than 400
(1800/3100)
Last set:
1×100 easy
4×75 (25kick/25 drill/25 swim max DPS)
(400/3500)
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