Squeezing down on the pace using pyramid power! with Chris, Misa and Chris Lindstrom
warm up:
600 choice
(600/600)
drill set:
4×75 (50 drill/25 swim)
odds: drill is single arm drill
evens: drill is rhythm drill
4×50 kick, build
4×50 swim Golf on cruise+10 sec
(700/1300)
main set:
1×800, moderate but even pace
6×100
#1 on cruise+10 sec
#2-3 on cruise+5 sec
#4-5-6 on cruise
10×50
#1 on cruise+15 sec
#2-3 on cruise+10 sec
#4-5-6 on cruise+5 sec
#7-8-9-10 on cruise
maintain the same pace on all of the 100s and 50s. You can take a break between sets if you need to do so, but the challenge is there if you want it.
(1900/3200)
last set:
100 easy
4×75
odds: 50 kick/25 swim
evens: 50 non free/25 swim
(400/3600)