Working pace with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75
#1. 50 single arm drill/25 2-stroke rhythm drill
#2. 25 2-stroke rhythm drill/50 single arm drill
#3. 25 2-stroke rhythm drill/50 swim max DPS
#4. 75 swim max DPS nonfree
4×75
#1. 75 kick
#2. 50 kick/25 swim build
#3. 25 kick/50 swim build
#4. 75 swim nonfree build
(600/1200)
main set:
1×400 moderate and steady pace
1 minute rest
1×800, first 400 at the moderate pace from above, and the second 400 at an uptempo pace
1 minute rest
1×400 at the uptempo pace
100 easy
(1700/2900)
last set:
2 rounds of 4×50 with 15 sec rest
in each round:
#1. kick
#2. swim free, max DPS
#3. swim nonfree, build to fast
#4. easy
(400/3300)
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