Backwards descend, with Chris, Misa and Kate
warm up:
600 choice
(600/600)
drill set:
4×75 (50 drill/25 swim)
odds: drill is single arm drill
evens: drill is rhythm drill
4×50 kick, descend 1-4
4×25 swim, descend 1-4
(600/1200)
main set:
2×800, with 1 minute rest between
#1. straight, even pace
#2. broken as 4×200 as follows:
1×200 on cruise+10 sec
1×200 on cruise+5 sec
1×200 on cruise
1×200 on cruise-5 sec
hold the same pace on each. This is the “negative descend” portion of the set.
100 easy
(1700/2900)
last set:
12×50, done in 4 sets of 3. Within each set:
#1-2 kick, descend 1-2
#3 swim max DPS
(600/3500)
Leave a Reply