A hot water pyramid with Chris, Misa and Kate
warm up:
600 choice
(600/600)
drill set:
4×75
odds: 50 single arm drill/25 swim
evens: 50 rhythm drill/25 swim
4×50 kick, descend 1-4
4×25 swim, build
(600/1200)
main set:
The water temperature was very high today, so we are backing off the intensity level a bit and shifting our focus to clean technique.
1×200, steady moderate pace
1×400, steady moderate pace
1×600, steady moderate pace
1×400, pick up the pace from the pace of the 600
1×200, pick up the pace from the pace of the 400
1 minute rest between each swim
100 easy
(1900/3100)
last set:
4×75 kick (25 easy/25 medium/25 fast)
1×400 pull, breathing every 3rd stroke/every 5th stroke by 25
(700/3800)
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