Archive for October 24th, 2021

1 Hour + Weights

Warm Up:  800

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 2 x 100 IM

EN-1 / Kick: 1250

  • 5 x 200 on 15-20 sec rest
    #1 BK Fins, #2 FS Fins, #3 FS Pull / Paddles, #4 BK, #5 FS
  • 4 x 50 Fin kick on 1:00
  • 50 easy

EN-2: 700

  • 4 x 50 FS on 1:00, swim Best Average
    *Note your times & avg*
    (pick the fastest time you think you can hold for all 4
    and be consistent – don’t over cook #1
    At the end, if you died, next time aim for 1-2 sec slower.
    If you thought you could have gone faster, next time aim for 1 sec faster)
  • 50 Active Recovery
  • 3 x (100 IM on 2:00, 50 BK on 1:15, swim <50)
    (this is LOAD with IM – QUALITY BK)

Swim Down:  200

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Screenshot_20211024-130746_ConnectWorld Swim Day

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