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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