This is our Down Week.
Warm Up: 600m+ to 6:10
Set 1: EN-1 1000m
- 2 x 50 FS on 15 sec
- 2 x 100 FS on 15 sec
- 200 FS Pull on 20 sec
- 200 FS on 20 sec
- quick Regroup
- 2 x 100 IM on 20 sec
- 2 x 50 BK on 15 sec
Set 2: Kick 200m (200m Recov)
- 4 x (25 Kick, 25 Swim, 25 Swim, 25 Kick)
with each 50 having 15 sec rest
Set 3: Mix
- 3 x 50 IM Seq on 1:15 (or 20 sec)
FL-BK, BK-BR, BR-FS - 2 x 50 BK on 1:10 (or 15 sec)
- 2 x 50 BR on 1:10 (or 10 sec)
- 3 x 50 FS on 1:00 (or 10 sec)
Set 4: Builds
- 4 x (25 Build Choice, 25 Easy)
Swim Down: 200m+
Work=1800m, Total=2900m