End of Down Week – Time Trial
Warm Up: 600m+ to 6:10
Set 1: EN-1
- 200 FS Pull on 3:30 or 20 sec
- 2 x 100 IM on 2:00 or 15 sec
- 4 x 50 FS on 1:00 or 10-15sec
- 50 Easy
Set 2: Time Trial
- 500m or 8:00 (whistle) FS Time Trial (DB – 7:12)
Your choice how you swim it –
as base aerobic, or closer to Race Pace
Swim Smart – don’t die in the last 200m - 200 BK Easy on 4:00
Set 3: Kick
- 100 Kick Choice on 2:30
- 3 x 50 Kick Choice on 1:15
- 50 Easy
Set 4: EN-1 to EN-2 speed
- 3 x 50 IM on 1:15
(50 FL, 50 BK, 50 FS) - 3 x 50 FS Desc 1-3 on 1:00 (DB – 40-35)
- 3 x 50 IM seq on 1:15
(FL-BK, BK-BR, BR-FS) - 3 x 50 FS Desc 1-3 on 1:00
Swim Down: 200m+
Work=1950m, Total=3050m