Wednesday, June 27, 2018
Settle into a pace and hold it, with Chris and Tina
warm up:
600 choice
(600/600)
drill set:
3×150 (50 kick/50 drill/50 swim)
3×50 Golf on cruise+10 sec
4×25 swim build
(700/1300)
main set:
4×50 on cruise, descend 1-4
1×400 at the pace of the last 50
4×50 on cruise+5 sec, descend 1-4 faster
1×300 at the pace of the last 50, faster pace than the 400
4×50 on cruise+10 sec, descend 1-4 faster
1×200 at the pace of the last 50, faster pace than the 300
4×50 on cruise+15, descend 1-4 faster
1×100 fast
(1800/3100)
last set:
4×50, ascend 1-4
#1 on cruise
#2 on cruise+5 sec
#3 on cruise+10 sec
#4 on cruise+15 sec
target 2-3 sec rest on each 50.
4×100 (25 kick/50 drill/25 swim)
(600/3700)
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