Summer WK7 (cycle wk3, Thurs)

W.U. 800m to 5:50

Set 1: Kick-Swim Continuous

• 6 x (50 Kick, 50 Swim) continuous
  50 SWIM as IM seq 1-4, 5-6 choice

Set 2:  EN-1

• 400 FS on 6:30
• 2 x 100 BK on 2:00
• 2 x 200 FS on 3:15
• 2 x 100 BK on 2:00

Set 3: EN 1-2 Descend/Ascend

• 8 x 100 FS on 1:45
  Descend 1-4 from Base Aerobic to Threshold Speed
  Ascend 5-8 from Threshold to Base Aerobic
  (DB: 1:27, 1:24, 1:22, 1:19, 1:17, 1:20, 1:21, 1:22)
• 50 Easy

Set 4:  EN-2

• 50 FL on 1:00, 2 x 50 FS on 50 sec
• 50 BK on 1:00, 2 x 50 FS on 50 sec
• 50 BR on 1:00, 2 x 50 FS on 50 sec

Swim Down: 

• 100 easy