Modeling an open water swim, with Chris and Kate
warm up:
4×100 (25 kick/50 drill/25 swim)
odds: drill is single arm drill
evens: drill is rhythm drill
(400/1000)
main set:
3×600, with 1 minute rest between each one
#1. 100 fast–200 uptempo–300 moderate. 10 sec rest between each
accelerate away from the start and ease into a pace
#2. 600 straight swim, moderate pace
hold a steady pace through the middle of the race
#3. 300 moderate–200 uptempo–100 fast. 10 sec rest between each
around the final buoy and accelerate to the finish
100 easy
(1900/2900)
last set:
300 social kick
(300/3200)
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