Shifting gear (literally), with Chris and Kate
odds: 50 kick/50 single arm drill
evens: 50 kick/50 2-stroke rhythm drill
odds: breathe to the left side
evens: breathe to the right side
4×25 swim, build
4×400, with 1 minute rest between each one.
Same level of effort on each one, but change your gear configuration for each–fins, pull buoy, paddles, or nothing. The idea is to discover where some of your weaknesses are. Changes in your swim times and/or your stroke counts will give a good indication.
4×75, ascending by 25s on each one.
This is a controlled warm down set. Go right into it after finishing your main set.
#1-4 kick, descend 1-4
#5-6 easy swim