Holding pace when things get tougher, with Chris, Misa and Kate
warm up:
600 choice
(600/600)
drill set:
4×75
odds: 50 kick/25 swim
evens: 50 drill/25 swim (pick a drill that hits something you need to work on)
4×50 swim max DPS (25 nonfree/25 free)
4×25 swim build
(600/1200)
main set:
1×1650 broken into 11×150
10 sec rest after #1
9 sec rest after #2
8 sec rest after #3
7 sec rest after #4
6 sec rest after #5
5 sec rest after #6
4 sec rest after #7
3 sec rest after #8
2 sec rest after #9
1 sec rest after #10
If you’re doing this as a 1500m set, do it as 10×150.
The goal is to maintain the same pace on all 150s. That means don’t blow it all early, when it’s easy. It will be tough as you get deeper into the set.
(1650/2850)
last set:
100 easy
6×100 (50 kick/50 swim)
odds nonfree
evens free
(700/3550)
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