Wednesday, 9/1/2021

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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