Warm Up: 600m+
Set 1: Aerobic 50’s Challenge
- 50’s FS on 1:01, continue until to don’t finish the swim by 1:00
(eg Start on Red top, stop when you don’t finish by the next Red top
First leave on Red Top, then Red 1:01, Red 1:02 …)
This set will build in intensity until you feel as if you are swimming full speed. - 100 BK Easy minimum when you stop.
- If you finish early, do your 100 BK and then continue with 50’s on 15 sec rest until a whistle indicating all are done. Do another 100 BK.
Set 2: Kick/Swim
- 4 x (50 Kick, 50 Swim) continuous
Set 3: EN-2
- 4 x 50 IM sequence on 1:15
(FL-BK, BK-BR, BR-FS, FS-FS) - quick Re-Group
- 4 x (25 IM, 25 FS) on 1:15
- 50 to 100 BK on 2:00
Set 4: Alactic Sprints
- 4 x (25 Sprint, 25 Easy) on 1:30
Swim Down: 200m +
Work=1800, Total=3100m