Warm Up: 600m (+) to 6:10
Set 1: EN-1 500m
- 300m Continuous swum as
3 x (25m IM, 75m FS) on 5:15 - 2 x 50m FS on 1:00 to set EN-1 pace
- 100m FS @ EN-1 to set speed for the start of the next set
Set 2: EN-1/2 Desceding 600m (200m Recov)
- 3 x 100m FS Pull Desc 1-3 on 1:45 or 15 sec
[1:25, 1:20, 1:18]
*needs to be tighter once at 5×100 - 50 to 100m BK Recov on 2:00
- 3 x 100m FS Desc 1-3 on 1:45 or 15 sec
[1:25, 1:19, 1:17] - 50 to 100m BK Recov on 2:00
Set 3: Kick 300m (50m Recov)
- 100m Kick Choice on 2:30 (or 10 sec)
- 3 x 50m Kick Choice on 1:15 (or 5+sec)
- 2 x 25m FS FAST Kick on 40 sec
- 50 Easy swim
*testing the kick further into the session – seemed a bit harder – but ok.
Comments?
Set 4: EN-2 Anaerobic Threshold 500m (50m Recov)
- 6 x 50m FS @ EN-2 speed on 1:00 or 15 sec
- 50 Easy
- 200m FS for time [2:45]
Swim Down: 200m (+)
Work=1900m, Total=3000m