Wednesday, February 2, 2022

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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