Archive for October 27th, 2021

1 Hr

Warm Up:  800 (15 min)

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

EN-1:  1850 (39 min)

  • 6 x 50 BK on 1:05, swim 50
  • 5 x 100 BK on 2:00, swim 1:45
  • 4 x 50 Kick on 1:30
  • 50 easy
  • 6 x 50 FS on 1:00, swim 44
  • 5 x 100 FS on 1:45, swim 1:30

Swim Down:  200

Total:  2850

 

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1 hr

Warm Up:  800 (15 min)

  • 200 FS, 200 BK
  • 2 x (50 FS, 50 BK)
  • 2 1 x 100 IM

EN-1 / Kick:  1250 (24 min)

  • 2 x 50 BK Fins on 1:00
  • 2 x 100 BK Fins on 1:45
  • 200 BK Fins on 3:30
  • 2 x 50 FS Pull / Paddles on 1:00
  • 2 x 100 FS Pull / Paddles on 1:45
  • 200 FS Pull / Paddles on 3:30
  • 4 x 50 Kick on 1:00 (2x BK, 2x FS)
  • 50 easy

EN-2:  600 (11 min)

  • 200 FS Strong on 3:15  swim <3:00 (act: 2:57, splits 1:25 1:32)
  • 100 Active Recovery
  • 200 BK Strong on 3:45, swim < 3:25 (act: 3:20, splits 1:36 1:44)
  • 100 Active Recovery

Sprint:  200  (5 min)

  • 4 2 x (25 Fast, 25 easy) on 1:15

Swim Down:  200 (4 min)

Total:  2850

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