Working the back half, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
2×75
#1 50 kick/25 swim
#2 50 single arm drill/25 swim
1×150 (50 breathe left side/50 breathe right side/50 breathe every 3rd stroke)
2×75
#1 50 kick/25 swim
#2 50 2-stroke Rhythm drill/25 swim
1×150 (50 breathe left side/50 breathe right side/50 breathe every 5th stroke)
(600/1200)
main set:
4×50 on cruise+10 sec, descend 1-4
1×600 negative split with 30-60 sec
2×100 on cruise+5 sec, descend 1-2
1×600 negative split (faster than the first one) with 30-60 sec rest
1×200 on cruise, negative split, faster than the 600s
(1800/3000)
last set:
5×100 with 20 sec rest
#1 100 swim max DPS
#2 25 kick/75 swim
#3 50 kick/50 swim
#4 75 kick/25 swim
#5 100 kick
(500/3500)
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