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)