This is the hard week … peak of the 8 weeks of General Aerobic Preparation.
W.U. 800m to 5:50am
Set 1 EN-1:
- 200 FS Pull on 3:30
- 100 IM on 2:00
- 4 x 50 Kick on 1:10
- 200 FS on 3:30
- 100 IM on 2:00
- 3 x 50 Kick on 1:10
- 50 Easy
Set 2: EN-1-2
- 5 x (25m FS, 75m FS) on 1:45
Swim on same pace as prev 100 repeats - 3 x 100 BK on 2:00
- 5 x 100 FS on 1:45
- 50 Easy
Set 3: EN-2
- 6 x 50m FS Fast on 10 sec
Set pace and hold for all - 50 Easy
Set 4: Light Lactic Acid Production
- 4 x (25m FS Sprint, 50m Easy) on 1:45
Swim Down:
- 100