Warm Up: 600m+ to 6:10
Set 1: EN-1 Ladder
- 4 x 25 FS on 30 (or 5sec)
- 4 x 50 on 1:10 (or 10 sec)
#1 BK, 2 FS, 3 BR 4 FS - 3 x 100 FS on 1:45 (or 15sec)
- 2 x 150 on 2:40 (or 15 sec)
swim as 50 IM, 100 FS - 300 FS on 4:45
- 50 Easy
Set 2: Lactic Production
- 4 x (30 sec Whistle FS Sprint, 100 Easy) on 3:00
** Sprint starts at the flags heading out
** i.e. dead start
(30sec = 40m from dead start – back to the wall)
Set 3: Kick Swim Recovery
- 2 x (25 Kick-25 Swim-25 Swim, 25 Kick)
Each 50 gets 10 sec rest
Set 4: EN-2 Anaerobic Threshold
- 3 x 100 FS on 1:45 or (20 sec)
swim at EN-2 speed
(DB ~1:18/100m) - 100 BK Easy
- 6 x (25 IM, 25FS) on 1:10
work the FS @ EN-2
Swim Down: 200m+
Work=2200m, Total=3550m