Summer WK11 (cycle wk3, Thurs)

Last training session of the BEAST 2010/2011 Season

WU:  800m to 5:50

Set 1: Kick 300m

• 2 x 100m Kick on 2:20
• 2 x 50m Kick on 1:10
• 50 Easy

Set 2:  EN-1 800m

• 300m FS on 4:45
• 200m IM on 4:00
• 100m BK on 2:00
• 100m IM on 2:00
• 2 x 50m BK on 1:00

Set 3:  EN-3 (1400 work, 400 Recov)

• 200m FS at EN-3 with 15-29 sec rest
  (max swim 2:30 to 2:40 – GO on 3:00)
• 3 x 100m FS at EN-2 on 1:35 (10 sec rest)
• 200m BK Easy (4 min)
• 150m FS at EN-3 with 15-29 sec rest
  (max swim 1:50-2:00 – GO on 2:30)
• 2 x 100m FS at EN-2 on 1:35 (10 sec rest)
• 100m BK Easy (2:30)
• 100m BK Sprint with 15-29 sec rest
  (max swim 1:30-1:40 – GO on 2:00)
• 2 x 100m FS at EN-2 on 1:35 (10 sec rest)
• 100m BK Easy (2:30)
• 50m FL Sprint with 15-20 rest
  (max swim 40-45sec – O on 1:00)
• 2 x 100m FS at EN-2 on 1:35 (10 sec rest)

Swim Down:

• 200 Easy