Monday, August 30, 2021

Building and sustaining cruise pace, with Chris and Tina

warm up:

600 choice

(600/600)

drill set:

8×75

odds: 50 kick/25 swim max DPS

evens: swim–25 breathing to the left/25 breathing to the right/25 breathing bilaterally

(600/1200)

main set:

1×200 on cruise

1×150 on cruise+5 sec

1×100 on cruise+10 sec

1×50 on cruise+15 sec (easy/recovery)

1×200 on cruise

1×150 on cruise

1×100 on cruise+5 sec

1×50 on cruise+15 sec (easy/recovery)

1×200 on cruise

1×150 on cruise

1×100 on cruise

1×50 on cruise+15 sec (easy/recovery)

No breaks between rounds

(1500/2700)

last set:

1×100 easy backstroke

8×75 kick

odds: 25 easy/25 build/25 fast

evens: even pace

100 easy swim

(800/3500)

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