Applying a template to 800s, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×100
odds: 50 single arm drill/50 2-stroke rhythm drill
evens: 50 kick/50 swim max DPS
4×50 swim Golf on cruise+10 sec
(600/1200)
main set:
2×800
#1 broken 400-rest 10 sec-200-rest 10 sec-100-rest 10 sec-50-rest 10 sec-50
Pick up your pace on each successive step
#2. 800 straight, but follow the pacing template from #1
The focus of this set is on keeping your foot on the gas pedal during the 3rd and 4th quarters of this swim.
100 easy
(1700/2900)
last set:
8×75
odds: 50 kick build, 25 easy swim
evens: 50 swim build/25 easy kick
100 easy
(700/3600)
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