Warm-Up:
- 200 FS Pull
- 200 BK Swim with Fins
Set 1: EN-1 (1200m FS)
- 4 x 200m FS on 3:30
#1 Pull, #2, Swim, #3 Pull, #4 Swim - 4 x 100m FS on 1:45, Descend 1-4 from 200m speed
Swim 1:30, 1:29, 1:28, 1:27
Set 2: EN-2/R.P. (800m EN-2/RP, 200 recov)
(this is the focus Work Set)
- 4 x 100m FS on 1:40
Target Swim 1:25 or under [act 1:18, 1:20, 1:21, 1:25] - 100m Easy
- 2 x 200m FS on 3:15
[act 2:50, 3:05 died] - 100m Easy
Set 3: Recovery (250m)
- 100m Easy not FS recovery pace
- 3 x 50 kick
legs cramping … session ended
Weights