75% Workout for cold recovery completion
W.U. 600m
Set 1: Kick
- 4 x 50m Kick on 1:15
- 50 Easy
Set 2: EN-1
- 200 FS on 3:30, swim 3:00
- 2 x 100 FS on 1:45, swim 1:30
- 50 Easy
- 2 x 100 IM on 2:00, swim 1:45
- 50 Easy
Set 3: Race Pace
- 200 FS on 3:15, swim 2:50
- 100 FS, swim 1:25
- 200 BK Easy
Set 4: LAP
- 6 x 25m FS Fast on 45sec, swim 16sec
- 100 BK Easy
Set 6: EN-2
- 4 x 100 FS on 1:35, swim 1:24 or under
Swim Down 200 Easy min.