Working the second half with Chris, Misa and Kate
warm up:
600 choice
(600/600)
drill set:
4×75 (50 single arm drill/25 rhythm drill)
4×50 kick build
4×25 swim, descend 1-4
(600/1200)
main set:
1×100 (50 moderate/50 uptempo)
1×300 (150 moderate/150 uptempo)
1×500 (250 moderate/250 uptempo)
1×700 (350 moderate/350 uptempo)
30 sec rest between each swim
100 easy
(1700/2900)
last set:
8×75 (50 kick build/25 easy swim)
200 pull
(600/3500)
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