W.U. 800m to 5:50
Set 1: Heart Rate Risers
- 4 x (12.5m overkick, rest of 25m easy) own pace
- 4 x 25m Build FS – own pace
Set 2: Lactic Production (300 LAP, 1050 Recov)
- 4 x (50m FS Sprint, 100 Easy) on 3:00
Hold 80% Best 50m FS speed
If you are tying up too much you are going too fast - 2 x 100 BK on 2:00 recovery
- 4 x (25m FS Sprint, 75m Easy) on 2:00
Hold 85% Best 25m FS speed - 2 x 75m BR on 1:45 Recovery
Set 3: EN1-EN-2 (1100 EN1, 50 Recov)
- 2 x (100m IM on 2:00, 3 x 100 FS on 1:45)
Work FS - 50 Easy
- 2 x (50m IM seq on 1:00, 2 x 50m FS on 1:00)
Work FS
Swim Down:
- 200 Easy