Wednesday, August 18, 2021

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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