W.U. 800 choice to 5:50
Set 1: Kick -Swim (250m Kick, 250m Recov) 12 min
- Continuous – 5 x (50 kick, 50 swim)
- 25 kick – return board, easy swim back
Set 2: EN-1 (600, 50 Recov) 13 min
- 200 FS Pull on 3:30
- 200 BK Swim on 4:00
- 200 FS Swim on 3:30
- 50 Easy on 1:30
Set 3: EN1-2 Work Set (700m) 15 min
- 7 x 100 FS on 1:45 – 2:00
option to add pull, paddles, alternate strokes
reduce repeats as needed.
(DB – 1:19-1:20 for all)
Set 4: Recov (300) 10 min
- 100 BK or BR on 2:15
- 100 IM on 2:15
- 100 BK or BR on 2:00
- 100 IM on 2:00
Set 5: EN-2 (400) 10 min
- 8 x 50 on 1:00
Choice Stroke mix - 50 Easy
Set 6: Fast 25’s (100, 100) 5 min
- 4 x (25m Fast, 25m Easy) on 1:15
Swim Down – 200 Easy