Cycle Week 4/4 is DOWN in terms of volume and intensity.
Warm Up: 600m+ to 6:10
Set 1: EN-1
- 400 FS with every 4th length BK on 7:00
- 2 x (100 IM on 20 sec, 100 FS on 20 sec)
- 4 x (50 FS Fast, 50 FS Medium, 50 FS Easy) on 2:30 or 20 sec
Set 2: Kick
- 6 x 50m Kick Choice on 1:15
- 50 Easy
Set 3: Lactic Production
- 4 x (25 sec FS Sprint, 75 Easy) on 3:00
Swim Down: 200m+
Work 1900m, Total=3000