Crank up and stretch out distance with Chris
warm up:
600 choice
(600/600)
drill set:
4×125
odds: odd lengths swim, max DPS/even lengths kick without a board
evens: odd lengths rhythm drill or single arm drill/even lengths swim max DPS
4×50 on cruise+10 sec, descend 1-4
(700/1300)
main set:
1×300 on cruise+10 sec
1×400 max DPS
2×150 on cruise+10 sec, descend 1-2
1×400 max DPS
3×100 on cruise+10 sec, descend 1-3
1×400 max DPS
4×75 on cruise+10 sec, descend 1-4
1×400 max DPS
6×50 on cruise+10 sec, descend 1-3, 4-6
1×400 max DPS
Go right into the 400s , but take a Masters minute after each 400
(3500/4800)
last set:
1×200 easy
(200/5000)
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