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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