Varying pace with Chris and Al
warm up:
600 choice
(600/600)
drill set:
4×75 (50 drill/25 swim)
odds: drill is single arm drill
evens: drill is rhythm drill
4×50 kick, descend 1-4
4×25 swim, build
(600/1200)
main set:
3×500 with 1 minute rest between each
#1 100 moderate/100 uptempo/100 moderate/100 uptempo/100 moderate
#2 50 moderate/50 uptempo/50 moderate/50 uptempo/50 moderate/50 uptempo/50 moderate/50 uptempo/50 moderate/50 uptempo
#3 100 uptempo/100 moderate/100 uptempo/100 moderate/100 uptempo
100 easy
(1600/2800)
last set:
3×200 with 30 sec rest between each
#1 swim with perfect technique
#2 50 perfect free/50 kick/50 perfect free/50 kick
#3 kick (odd lengths uptempo/even lengths moderate)
100 easy
(700/3500)
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