Oreo cookie 1000s (crunchy on the outside, soft and sweet inside) with Chris
Warm up:
600 choice
(600/600)
Drill set:
4×100
Odds: 50 kick/50 swim
Evens: 50 drill/50 swim
Drills are either Single Arm Drill or Rhythm Drill. Focus on stroke balance and symmetry
8×25
Odds nonfree, max DPS
Evens: build to uptempo pace
4×50 swim on cruise+10 sec
Odds: 25 breathing to the left side/25 breathing to the right
Evens: breathing every 3rd stroke
Focus on stroke balance and symmetry
(800/1400)
Main set:
3x Broken 1000
#1 100 uptempo/rest 10 sec/800 max DPS/rest 10 sec/100 uptempo
#2 200 uptempo/rest 10 sec/600 max DPS/rest 10 sec/200 uptempo
#3 300 uptempo/rest 10 sec/400 max DPS/rest 10 sec/300 uptempo
Take a Masters Minute and/or a 50 easy between each 1000.
If your regular relaxed Max DPS level of effort is 65-70% effort, your uptempo level of effort here should be about 71%–leaning in a little bit harder. Work on wall entries and exits.
(3150/4550)
Last set:
8×75
Odds: kick (25 easy/25 medium/25 fast)
Evens: swim (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke)
(600/5150)
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