Warm Up: 600m to 6:10
Set 1: EN-1 1100m (100m Recov)
- 4 x 75 FS on 10 sec rest
- 100 IM on 15 sec rest
- 2 x 150 FS on 15 sec rest
- 100 IM on 15 sec rest
- 300 FS on 4:45
- 100 Easy
Set 2: LAP 150m (450m Recov)
- 6 x (25m FS GOLF Sprint) on 2:00
All on wall by 1:45 (50-75 Easy)
GOLF Score = Stroke Count + Time
#1 swim your fastest & count
#2 Super Long Stroke
#3 Super high Stroke Rate
#4, 5, 6 adjust stroke length/rate to get
minimum score - 100 BK Easy on 2:00
Set 3: EN-1/2 Descends 6oom
- 3 x 100 FS Descend 1-3 by at least 1 sec on 1:45
- 3 x 50 IM seq on 1:15
- 3 x 50 FS Descend 1-3 by at least 1 sec on 1:00
Swim Down: 200m Minimum
Work=1850m, Total=3200m