Setting the technique bar high, and then holding it on cruise interval, with Chris, Misa and Kate
warm up:
600 choice
(600/600)
drill set:
4×100
odds: 50 kick/50 single arm drill
evens: 50 rhythm drill/50 swim
4×50 on cruise+10 sec (25 breathing left side/25 breathing right side)
(600/1200)
main set:
1×200, perfect technique, with 30 sec rest
1×400 on cruise, holding good technique
1×200, perfect technique, with 30 sec rest
1×300 on cruise, holding good technique
1×200, perfect technique, with 30 sec rest
1×200 on cruise, holding good technique
1×200, perfect technique, with 30 sec rest
1×100 on cruise, holding good technique
1×200, perfect technique, recovery
(2000/3200)
last set:
3 rounds of 4×50
in each round:
#1-3 kick, descend 1-3 to fast
#4 easy
(600/3800)