A (nicer than) old school descend, 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 to the left/25 breathing to the right)
(600/1200)
main set:
4×400, descend 1-4
#1 on cruise
#2 on cruise+15 sec
#3 on crusie+30 sec
#4 on cruise+45 sec
Hold pace if you cannot descend
100 easy
(1700/2900)
last set:
12×50 in 3 rounds of 4
in each round:
#1-3 kick, descend 1-3
#4 easy swim
(600/3500)
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