Warm Up:
- 800m Mix
Kick:
- 4 x 50m Kick on 1:15
- 2 x (25m Sprint Kick, 25m Easy Kick) on 1:15
Set 1: Test Set
- 50m FS Repeats on 1:01 (i.e. go 1:00, 1:01, 1:02, 1:03 …)
Each swim must be complete before
the clock hand hits the Top
Continue until you fail to complete a 50 before the Top
(If swimming 40 sec 50’s, things get interesting after the 1:20 clock hand start … i.e. the 21st repeat)
(DB & IP – failed on the 1:23 repeat – 24th)
Set 2: Recovery
- 100 BK Easy
Set 3:
- 4 x (25m IM Sprint, 25m Easy) on 1:30
Set 4: Power
- Mid-Pool Power Start Sprints to the wall
2 x FS, 2 x BK
Swim Down
- 100 Easy