Warm Up: 800m to 6:10
Set 1: EN-1 (1100) Base Aerobic mix (50m Recov)
– to 6:32
- 300m FS with every 4th length BK on 5:00
(or cut distance) - 3 x 100m FS Pull on 1:45 (or 15 sec)
*focus on long straight legs for all – ab stretch AND
#1 – Head Position – watch the bottom of the pool directly below
#2 – Arm Pull Start – high elbow, early vertical forearm
#3 – Head Rotation Breathing – low eye stays under water - 100m IM on 2:15 (or cut FS)
- 3 x 100 FS on 1:45 (or 15 sec)
- 100 BK on 2:00 (for fastest group)
- 50 Easy
Set 2: LAP (200) Lactic Acid Production (200m Recov)
– to 6:45
- 4 x (30 sec FS Sprint (to Whistle), 75-100 Easy) on 3:00
All back to the shallow end wall by 2:45.
*Fastest group complete a 50m
Set 3: EN-1/2 (300m)
– to 6:54
- FL-BK on 1:15
- 50 FS Push on 1:00
- BK-BR on 1:15
- 50 FS Push on 1:00
- BR-FS on 1:15
- 50 FS Push on 1:00
Swim Down: 200m (to 7:00)
Work=1600, Total=2850
Additional set for after 7:00
Set 4: EN-1 BK
- 100 BK Pull on 2:15
- 2 x 100 BK on 2:00
- 50 BK Pull on 1:10
- 4 x 50 BK on 1:10