Archive for October 7th, 2021

Warm Up: 700m 15min

Choice Mix or:

  • 200 FS
  • 200 BK
  • 100 FS
  • 100 BK
  • 100 IM
    All swum Continuous

Aerobic EN-1: 800 {12:30}

  • 2 x [
    - 200 FS on 3:30, swim 3:10
    - 200 BK on 3:50, swim 3:35]

Test set for 400: 600m {12:50}

  • 4 x 100 FS, Swim BEST AVG – ON 4:00
    no active recovery between 100′s
  • 200 Active Recovery

Results:
#1   1;19
#2   1:17 with lactic building up on the 4th length
#3   1:18 with lactic on 3rd and 4th lengths
#4   1:18 with lactic on 2nd, 3rd & 4th lengths

Add-Up 400  = 5:12

Sprint: 200 {12:53}

  •  4 x 50 on 1:15 swum as:
    #1 – 25 fast, 25 easy #2 – middle 25 fast, #3 25 easy, 25 Fast, #4 25 Fast, 25 easy

Swim Down: 200 mix {to 1:00pm}

Total: 2500m

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