Manually setting up a negative split, with Chris, Misa and Kate
warm up:
600 choice
(600/600)
drill set:
4×100 (50 kick/50 drill)
odds: drill is single arm drill
evens: drill is rhythm drill
4×50 swim on cruise+10 sec (25 breathing to the left/25 breathing to the right)
(600/1200)
main set:
2 rounds of:
1×300 moderate on cruise+10 sec
4×50
#1 on cruise+15 sec
#2 on cruise+10 sec
#3 on cruise+5 sec
#4 on cruise, and right into:
1×300 faster than #1
1 minute rest between round 1 and round 2
100 easy
(1900/3100)
last set:
4 rounds of:
4×25 kick, descend 1-4
1×50 easy swim
(600/3700)
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