Yeah, it’s distance day with Chris, so do a good job managing your pace.
warm up:
600 choice
(600/600)
drill set:
4×75
odds: 50 kick/ 25 swim
evens: 50 single arm drill/25 swim
4×75
odds: 25 kick/50 swim
evens: 25 rhythm drill/50 swim
8×25 swim
odds: breathing to the left side
evens: breathing to the right side
(800/1400)
main set:
4×50 on cruise+10 sec, mild descend 1-4
1×800 at the pace of your last 50
4×100 on cruise+15 sec, mild descend 1-4
1×600 at the pace of your last 100
3×200 on cruise+20 sec, mild descend 1-3
1×400 at the pace of your last 200
Today is about energy management. Make your descends fairly easy–this is a long set. Take a Masters Minute after each of the longer swims.
(3000/4400)
last set:
1×100 easy double arm backstroke
8×25 choice of strokes on cruise+15 sec
odds: max DPS
evens: build
100 easy
(400/4800)
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