Wednesday, August 4, 2021

Drop into a pace and hold it, with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×100 (25 kick/50 drill/25 swim)

drill on the odds: single arm drill

drill on the evens: 3-stroke rhythm drill

4×50 on cruise+10 sec, descend 1-4

(600/1200)

main set:

2×200 on cruise+5 sec, descend 1-2

1×400 at the pace of your last 200

rest 1 minute

4×100 on cruise+10 sec, descend 1-4

1×400 at the pace of your last 100

Challenge–second 400 faster than the first one

(1600/2800)

last set:

100 easy

4×125 (25 kick easy/25 kick build/25 kick fast/50 easy swim)

(600/3400)

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