Dividing and conquering a 1500, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75
odds: 50 single arm drill/25 swim
evens: 50 rhythm drill/25 swim
4×50 kick
4×25 swim build
(600/1200)
main set:
1×1500, broken into 10×150 with 10 sec rest between each
#1, 2, 3, 4 at a moderate and steady pace
#5, 6, 7 as 100 moderate/50 uptempo
#8, 9 as 50 moderate/100 uptempo
#10 as 150 uptempo
Get your total time and subtract 90 sec for your swim time
100 easy
(1600/2800)
last set:
1×600, every 3rd length kick, every 4th length kick
(that means the 12th and 24th lengths are nonfree kick)
100 easy
(700/3500)
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