Focus on technique then build on it, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×75 (50 drill/25 swim)
odds: drill is single arm
evens: drill is 2 stroke rhythm drill
4×25 kick, build
4×50 swim on cruise+10 sec, descend 1-4
(600/1200)
main set:
6 rounds of:
1×200, moderate pace with PERFECT technique
1×50 uptempo, holding that perfect technique
10 sec rest after everything
100 easy
(1600/2800)
last set:
6×100 (25 moderate kick/25 kick, build to fast/25 swim, build to fast/25 easy)
(600/3400)