Don’t blow it at the start, with Chris and Kate
warm up:
600 choice
(600/600)
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
(600/1200)
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?
(2000/3200)
Last set:
100 easy
4×75 kick (25 easy/25 medium/25 fast)
100 easy
(500/3700)
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