Wednesday, February 10, 2021

Building and holding pace, with Chris and Kate

warm up set:

3×200

#1 swim, choice of strokes

#2 25 free/25 nonfree

#3 50 kick/50 swim, choice of strokes

(600/600)

main set:

4×50 on cruise (or cruise+5 sec), descend 1-4

1×200, build the first 100, hold pace on the second 100

30-60 sec rest

6×50 on cruise (or cruise+5 sec), descend 1-4, hold pace 5-6

1×300, build the first 150, hold pace on the second 150

30-60 sec rest

8×50 on cruise (or cruise_5 sec), descend 1-4, hold pace 5-8

1×400, build the first 200, hold pace on the second 200

(1800/2400)

last set:

100 easy

4×75 kick (25 build/25 fast/25 easy), 15 sec rest between each one

100 cool down

(500/2900)

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