Push and relax (although there’s less relaxation as we go through the set) with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
4×100
odds: 50 kick/50 choice of drill
evens: swim, build each 25 from moderate to fast
100 swim max DPS
(500/1100)
main set:
1×200 on cruise
1×400 on cruise+30 sec
1×200 on cruise
1×300 non cruise+20 sec
1×200 on cruise
1×200 on cruise+10 sec
1×200 on cruise
1×100 on cruise
100 easy
(1900/3000)
last set:
5×100 (50 kick/50 swim nonfree)
(500/3500)