Sunday, May 9, 2021

Building into a sustained pace with Chris and Misa

warm up set:

1×300 swim, every 3rd length nonfree

4×50

odds: kick

evens: 2 stroke rhythm drill

4×25 swim build

(600/600)

main set:

3×100 on cruise+5 sec, descend 1-3

1×400 at pace of last 100

1 minute rest

4×75 on cruise+5 sec, descend 1-4

1×400 at pace of last 75

1 minute rest

6×50 on cruise+5 sec, descend 1-3, 4-6

1×400 at pace of last 50

1 minute rest

100 easy

(2200/2800)

last set:

1×50 kick build

1×50 swim, moderate

2×50 kick, descend 1-2

1×50 swim moderate

3×50 kick, descend 1-3

1×50 swim moderate

4×50 kick, descend 1-4

1×50 swim moderate

15 sec rest after everything. Descend kicks to strong pace

100 easy

(800/3600)

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