Warm-Up: (500m)
- 200m FS Pull
- 200m BK Swim with Fins
- 100m FS Swim
Set 1: EN-1 (800m FS, 100m Kick)
- 4 x 50m on 0:55, target rest 10 sec
- 4 x 100m on 1:45, target rest 15 sec
- 200m FS, target 3:00 to 3:05
- 100m Kick FS
Set 2: EN-2/R.P. (1400m EN-2/RP, 100 recov)
(this is the focus Work Set … short rest … threshold/race speed … starts easier, finishes hardest)
- 5 x 100m FS Pull on 1:40, target rest 15 sec, target swim 1:25
- 50m Easy
- 5 x 100m FS Swim on 1:40
- 50m Easy
- 2 x 200m FS on 3:15
Swim Down:
- Easy 100m
WU 500, Main 2400, SD 100 = 3000
Weights