Recovery Week Continued
Warm Up: 1000m to 6:00
Set 1:
- 6 x 50m Kick on 1:15
- 50 Easy
Set 2:
- 4 x 25m Build FS
Set 3:
- 4 x (50m Golf Sprint, 100m Easy) on 3:30
Sprint Speed – sum stroke count and time for Golf Score
Adjust stroke rate, stroke length, cadence, body position, turns etc to improve score
Set 4:
- 2 x (100m IM on 2:15,
100m FS on 2:00)
Set 5:
- 4 x 50m Threshold Golf on 1:30
Don’t go lactic – again, adjust to improve score - 50 Easy
- 4 x 50m IM seq on 1:15
- 50 Easy
Set 6:
- 4 x (25m Sprint, 25m Easy) on 1:30
Swim Down:
- Easy 200