Spike and coast, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×100
odds: 50 kick/50 swim
evens: 50 drill/50 swim
4×50 (25 nonfree/25 free), build each 25
(600/1200)
main set:
1×800 broken as:
1×50 uptempo
1×300 max DPS
1×50 uptempo
1×200 max DPS
1×50 uptempo
1×100 max DPS
1×50 uptempo
rest 10 sec at each break
1 minute rest
1×800 straight swim, paced the same as #1, but with no breaks
1×100 easy
(1700/3100)
last set:
6×100
odds: 50 kick/50 swim
evens: nonfree swim
(600/3700)
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