working up to a distance pace, with Chris, Griff and Tina
warm up:
600 choice
(600/600)
drill set:
3×100 (25 scull/50 kick/25 swim)
4×75 (50 drill/25 swim)
1×300 swim, every 3rd length nonfree
(900/1500)
main set:
1×200 on cruise+5 sec, steady moderate pace
2×100 on cruise+10 sec, faster pace than the 200
1×400 at the pace of your 100s
50 easy
2×100 on cruise+5 sec, steady moderate pace
4×50 on cruise+10 sec, faster pace that any of the 100s above
1×400, meet or beat your pace from the 50s. Try to beat your time from 400 #1
50 easy
(1700/3200)
last set:
4×75
#1. 75 swim
#2. 25 kick/50 swim
#3. 50 kick/25 swim
#4. 75 kick
4×75 swim
#1. 75 free
#2. 25 non free/50 free
#3. 50 non free/25 free
#4. 75 nonfree
100 easy
(700/3900)
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