Going faster with more rest built into the swims, with Chris, Misa and Kate
warm up:
600 choice
(600/600)
drill set:
4×100
odds: 50 kick/50 swim
evens: 50 single arm drill/50 rhythm drill
4×50 swim on cruise+10 sec, descend 1-4
(600/1200)
main set:
4×400, with 1 minute rest between each
#1. straight swim, even pace
#2. broken: 200-rest 15 sec-200, even pace
#3. broken: 100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100, even pace
#4. broken: 50-rest 5 sec-50-rest 5 sec-50 -rest 5 sec-50-rest 5 sec-50-rest 5 sec-50-rest 5 sec-50-rest 5 sec-50, even pace
Each successive 400 is at a slightly faster pace than the one before it.
100 easy
(1700/2900)
last set:
6×100 (50 kick/50 swim)
odds are free, evens are choice of stroke
(600/3500)
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