A sneaky build up of pace, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75
odds: 50 single arm drill/25 swim
evens: 50 rhythm drill/25 swim
4×50 kick, descend 1-4
4×25 swim build
(600/1200)
main set:
1×800, get time
1×400, get time. Goal time is less than half of your 800 time
1×200, get time. Goal time is less than half of your 400 time
1×100, get time. Goal time is less than half of your 200 time
30-60 sec rest between swims
(1500/2700)
last set:
100 easy
4×75 kick (25 easy/25 build/25 fast)
100 easy
(500/3200)
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