Wednesday, July 27, 2022

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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