Setting a pace and holding it, with Chris and Kate
odds: 50 kick/25 swim
evens: 50 rhythm drill/25 swim
1×600 on cruise+15 sec, steady pace
5×100 on cruise, hold same pace on all, and right into:
1×400, holding pace from the 100s or better.
Use the 600 to stretch out your stroke and set your rhythm. Set and hold a pace on the 5x100s, and then straight into the 400 (without a break), holding your 100 pace or better.
odds: steady pace
evens: build to fast