W.U. to 7:00
Set 1: Kick
- 8 x 50m Kick IM Seq on 1:00
with Fins
Set 2: Build for extra Heart Rate
- 2 x (25m Build, 25m Easy)
own pace
Set 3: Lactic Acid Production
- 6 x (50m FS FAST, 100 Easy) on 3:00
(DB: 34-35s)
Set 4: Time Trial
- 500m FS for time to max 8:00
(DB: 7:02 … 1:21 out, 2:45 200) - 50 easy to regroup
Set 5: Recovery
- 3 x 100 BK on 2:00
- 200 FS Pull on 3:30
Set 6: EN 1-2 Push
- 100 IM on 2:00, 200 FS on 3:15
- 100 IM on 2:00, 200 FS Pull on 3:15
- 100 IM on 2:00, 2 x 100 FS on 1:45
- 100 IM on 2:00, 2 x 100 FS Pull on 1:45
Recover on IM, Push FS
Set 7: Alactic IM
- 4 x (25m Sprint IM, 25m Easy) on 1:30
Swim Down:
- 200 Easy