Shortening the run up to a pace swim, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
2×75 (50 single arm drill/25 swim)
3×50 kick, descend 1-3
2×75 (50 2-stroke rhythm drill/25 swim)
6×25 swim, build
(600/1200)
main set:
4×50 on cruise+10 sec, descend 1-4
1×300 on cruise+20 sec, at pace of last 50
3×50 on cruise+10 sec, descend 1-3
1×300 on cruise+20 sec, at pace of last 50
2×50 on cruise+10 sec, descend 1-2
1×300 on cruise+10 sec, at pace of last 50
1×50 on cruise+10 sec
1×300 on cruise+20 sec, at pace of the 50
Note–all 300s should be at the same pace.
1×100 easy
(1800/3000)
last set:
3×50 kick, descend 1-3
50 easy choice
2×75 kick, build each one by 25
50 easy choice
(400/3400)
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