Wednesday, April 13, 2022

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)

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