Wednesday, November 3, 2021

Don’t blow it at the start, with Chris and Kate

warm up:

600 choice


drill set:

4×75 (50 drill/25 swim)

odds: Drill is single arm drill

evens: Drill is 2 stroke rhythm drill

4×50 kick build

4×25 swim, build


main set:

1×400 moderate, with 20 sec rest

2×300 with 20 sec rest

#1 moderate

#2 slightly faster

3×200 on cruise+15 sec, descend 1-3 from moderate to uptempo

4×100 on cruise+15 sec, descend 1-4 from moderate to slightly faster than uptempo

Start every line at a moderate pace. Can you not only hold the pace, but can you build on it, all the way through a long set?


Last set:

100 easy

4×75 kick (25 easy/25 medium/25 fast)

100 easy


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