IMs with a little heat and some rest to accommodate that, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75 free on cruise+10 sec (breathe 25 left side/25 right side/25 every 3rd stroke)
4×75 rotating IM (50 kick/25 drill)
4×75 rotating IM (50 drill/25 swim max DPS)
4×75 IM on 100 cruise+10 sec (50 max DPS/25 build to fast)
(1200/1800)
main set:
4 rounds of:
4×25, descend 1-4 to fast on cruise+15 sec
1×100 IM, build that round’s stroke
1×100 free, moderate (breathe 25 left side/25 right side/50 every 3rd stroke)
1×50 of that round’s stroke, build to fast
1×50 easy
Do one round each stroke
(1600/3200)
last set:
1×300 swim, every 3rd length nonfree
1×300 kick (25 build/25 fast/25 easy)
1×100 easy
(700/3900)
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