Wednesday, June 15, 2022

A hot water pyramid with Chris, Misa and Kate

warm up:

600 choice


drill set:


odds: 50 single arm drill/25 swim

evens: 50 rhythm drill/25 swim

4×50 kick, descend 1-4

4×25 swim, build


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


last set:

4×75 kick (25 easy/25 medium/25 fast)

1×400 pull, breathing every 3rd stroke/every 5th stroke by 25


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