Volume and a touch of threshold, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75
odds: 50 kick/25 swim
evens: 50 2-Stroke Rhythm Drill/25 swim
1×300 swim, every 3rd length nonfree
(600/1200)
main set:
2×50 on cruise
1×500 max DPS
30-60 sec rest
4×50 on cruise
1×400 max DPS
30-60 sec rest
6×50 on cruise
1×300 max DPS
30-60 sec rest
8×50 on cruise
1×200 max DPS
(2400/3600)
last set:
4×150 (50 breathing every 3rd stroke/50 backstroke/50 breathing every 5th stroke)
(600/4200)
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