One last post from Chris. With Misa and Kate
warm up:
600 choice
(600/600)
drill set:
4×75
odds: 50 kick/25 swim
evens: 50 single arm drill/25 swim
6×50
odds: kick, build
evens: rhythm drill
4×50 swim build on cruise+10 sec
(800/1400)
main set:
3×100 swim on cruise+10 sec, descend 1-3
1×1000 swim
on the odd 100s, steady moderate pace. On the even 100s, slow down your tempo so you can breathe bilaterally and use a 6 beat kick. (That means putting the pull buoy up on the deck. Fins and paddles are okay)
3×100 swim on cruise+10 sec, uptempo on the middle 50 of each one.
100 easy
(1700/3100)
last set:
4 rounds of 3×50
in each round:
#1-2 kick, descend to fast
#3 easy swim, nonfree
(600/3700)
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