Holding pace as the heat comes on, with Chris, Misa and Liz
warm up:
600 choice
(600/600)
drill set:
4×75
odds: 25 scull/50 swim max DPS
evens: 50 kick/25 swim
4×50
odds: single arm drill
evens: rhythm drill
4×25 swim build to fast
(600/1200)
main set:
1×200 on cruise+15 sec
1×600 at cruise pace
rest 1 minute
2×100
#1 on cruise+15 sec
#2 on cruise+10 sec
1×400 at cruise pace
rest 1 minute
4×50
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise
1×200 at cruise pace
Try to hold the same pace on everything in the set, even with the decreasing intervals.
(1800/3000)
last set:
1×100 easy
4×75
odds: 50 kick/25 swim
evens: 25 scull/50 swim
(400/3600)
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