Wednesday, March 23, 2022

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)

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