Stepping down distance and stepping up pace with Chris
warm up:
600 choice
(600/600)
drill set:
4×50 Golf on cruise+10 sec
4×100 (25 kick/50 drill/25 swim)
odds: drill is rhythm drill
evens: drill is single arm drill
4×25 swim build
(700/1300)
main set:
1×400 moderate pace
1×800 negative split
1×300 moderate pace
1×600 negative split, faster pace than 800
1×200 moderate pace
1×400 negative split, faster pace than 600
1×100 moderate pace
1×200 negative split, faster pace than 400
Take a Masters minute between swims.
(3000/4300)
last set:
4×75 (25 double arm backstroke/25 back stroke/50 choice)
(300/4600)
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