Stretching out into a solid pace, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
6×100
odds: 50 kick/50 single arm drill
evens: 50 rhythm drill/50 swim
(600/1200)
main set:
3×600
#1 straight–max DPS, set your breathing pattern and stroke rhythm, and start working your walls
#2 broken as:
1×200 on cruise+10 sec, at pace of the first 600
2×100 on cruise+10 sec, more uptempo than the 100s
4×50 on cruise+10 sec, a little faster still
#3 straight–at the pace of your 50s
(1800/3000)
last set:
100 easy
6×50 kick, descend 1-3, 4-6
100 easy
(500/3500)
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