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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