Working from the inside out, with Chris, Misa and Kate
warm up
600 choice
(600/600)
drill set:
2×150 (50 single arm drill/50 2-stroke rhythm drill/50 swim max DPS)
2×75 kick (25 easy/25 medium/25 fast)
3×50 swim on cruise+10 sec, descend 1-3
(600/1200)
main set:
3×600 with 1 minute rest between each
#1. 250 moderate/100 uptempo/250 moderate
#2. 200 moderate/200 uptempo/200 moderate
#3. 150 moderate/300 uptempo/150 moderate
Think of it this way–Neither a Roger Rabbit nor a Sally Save-Up be. Mickey the mid race grinder is today’s theme. If you can master the middle of the race, you can use that to run down the rabbits, and build up a lead to hold off the closers.
100 easy
(1900/3100)
last set:
8×75
odds: 50 kick build/25 moderate swim
evens: swim nonfree
(600/3700)
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