Maintaining pace on a tighter interval, with Chris, Misa and Tina
warm up:
600 choice
(600/600)
drill set:
4×75
odds: 50 kick/25 swim
evens: 50 drill/25 swim
4×50 golf on cruise+10 sec
4×25 swim, build with over kick
(600/1200)
main set:
6×50 on cruise+10 sec, descend 1-3, hold 4-6
1×500 at pace of last three 50s
6×50 on cruise+5 sec, descend 1-3, hold 4-6
1×400 at pace of last three 50s
6×50 on cruise, descend 1-3, hold 4-6
1×300 at the pace of the last three 50s
(2100/3300)
last set:
1×100 easy
4×75 (25 kick/25 drill/25 swim)
(400/3700)
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