Wednesday, November 11, 2017
Distance sandwiches with Chris, Ryan and Tina
warm up:
600 choice
(600/600)
drill set:
1×300, every 3rd length kick
4×75
odds: 50 single arm drill/25 pitch drill
evens: 50 rhythm drill/25 pitch drill
4×25 swim, build
(700/1300)
main set:
1×300 moderate on cruise+10 sec
1×400 uptempo on cruise
1×300 moderate on cruise+10 sec
1×200 moderate on cruise+10 sec
1×300 uptempo on cruise, faster pace than previous 400
1×200 moderate on cruise+10 sec
1×100 moderate on cruise+10 sec
1×200 uptempo on cruise, faster pace than previous 300
1×100 moderate on cruise+10 sec
(2100/3400)
last set:
8×75 (25 kick/25 drill/25 swim)
odds: drill is rhythm drill
evens: drill is pitch drill
(600/4000)
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