Set a pace and then build it up, with Chris, Misa and Kate
warm up:
600 choice
(600/600)
drill set:
3×50 on cruise+10 sec, max DPS
2×100 drill (50 single arm drill/50 rhythm drill)
3×50 kick, descend 1-3
4×50 on cruise+10 sec, descend 1-4
(700/1300)
main set:
3×500 with 1 minute rest between each
#1. Broken 50-100-150-200, with 10 sec rest after each step. Hold steady pace
#2. Unbroken 500 straight. Hold steady pace
#3. 200-150-100-50, with 10 sec rest after each step. Pick up the pace after each one.
100 easy
(1600/2900)
last set:
8×75
odds: 50 kick/25 swim
evens: 75 swim, nonfree
(600/3500)
Leave a Reply