Warm-Up: 800m to 6:10
Kick: (200 Kick, 200 Swim) to 6:22
- 4 x [(25 Kick, 25 Swim), (25 Swim, 25 Kick)
with each 50 on 1:05 or 5 sec rest
EN-1: Base Aerobic 950m (with 250 Recov) to 6:45
Swim with pacing for 200FS at your EN-1 Speed
- 2 x 25 FS on 5 sec rest
- 2 x 50 FS on 10 sec rest
- 2 x 100 FS on 15 sec rest
- 200 FS
[Sample Pacing – for a 3:00 200 FS, swim
25 on 22.5 go on 27.5 sec
50 on 45 go on 55 sec
100 on 1:30, go on 1:45]
[Sample Pacing – for a 3:20 200 FS, swim
25 on 25, go on 30 sec
50 on 50, go on 1:00
100 on 1:40, go on 1:55] - 100-200 BK Recovery on 4:00 (cut to time)
- 4 x 100 FS on 15 sec rest
set your pace time as your 100FS time above + 15 - 50 Easy
EN-1/2 Descend: (400m, 50 Recov) to 6:55
- 4 x (25m IM, 25m FS) on 1:10
Push the FS - 50 Easy
- 4 x 50 FS on 1:00
Descend by 1 sec from EN-1 to EN-2 speed
Alactic Sprints: (50m, 50m Recov) to 7:05
- 2 x (25 Sprint FS, 25 Easy) on 1:30
Swim Down: 200m (to 7:10)
Work 1550m, Total 3150m