Archive for October 5th, 2021

Warm Up:  700m   {to 7:45}
Choice Mix or:

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

EN-1 / EN-2:  1600   {8:18}

  • 2 x 100 BK on 2:00, swim 1:45
  • 5 x { 2 x 50 on 1:00, 100 on 1:45}
    #1  46/1:32,  #2  45/1:30,  #3  44/1:28,  #4  43/1:26,  #5  42/1:24
  • 50 BK Active Recovery on 1:00
  • 100 BK on 2:00, swim 1:45
  • 200 BK, swim 3:30
  • 50 BK Active Recovery on 1:00

LAP:  250   {8:23}

  • 100 FS Fast, swim 1:20
  • 50 BK Active Recovery on 1:15
  • 50 BK Fast, swim 45
  • 50 BK Active Recovery on 1:15

Sprint:   100   {8:26}

  • 2 x 50 on 1:15 swum as:
    #1 -  first 25 fast, rest easy  #2 – 25 easy, 25 fast

Swim Down:  200 mix  {to 8:30}

Total:  2850m

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An A-K session

Warm Up: 600m

  • 100 swim
  • 100 kick
  • 100 drill
  • 100 pull build
  • 200 mix FS-BK

Main set: 1800m

  • 200 FS Easy on 3:20  …  3:09
  • 200 FS Fast on 3:20   …  2:55
  • 200 FS Easy on 3:20   …  3:15
  • 2 x  200 FS Fast on 3:20   …  2:58, 2:59
  • 200 FS Easy on 3:20   … 3:20
  • 3 x  200 FS on 3:20   … 2:57, 2:55, 3:04

Swim Down 100m

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