Archive for October 4th, 2021

Warm Up:  700m 15min
Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM (1-arm Fly)
    All swum Continuous

Aerobic EN-1: 900 17min  {12:32}

  • 4 x 100 BK on 2:00, swim 1:45
  • 5 x 100 FS on 1:45, swim 1:30

Threshold EN-2: 700m   19min  {12:51}

  • 10 x 50 FS on 1:00, swim 42
  • 50 Active Recovery
  • 6 x 50 BK on 1:00, swim 50
  • 50 Active Recovery

Sprint:  200  5min  {12:56}

  • 4 x [25 Fast Count Strokes + Time, 25 easy on 1:15]

Swim Down:  100 mix  {to 1:00pm}

Total:  2600m

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