Wednesday, June 29, 2022

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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