Wednesday, January 26, 2022

Stretching out and holding pace with Chris and Kate

warm up:

600 choice

(600/600)

drill set:

4×75

odds: 50 kick/25 swim

evens: 50 drill/25 swim

4×50 max DPS

odds: free

evens: nonfree

4×25 swim build

choice of strokes

(600/1200)

main set:

1×200 on cruise+10 sec

1×500 on cruise

1×200 on cruise+10 sec

1×500 on cruise

1×200 on cruise+10 sec

descend the 200s 1-3. 500s are max DPS, holding pace

(1600/2800)

last set:

100 easy

6×100 (50 kick/50 swim)

odds: nonfree

evens: free

(700/3500)

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