First swim after the 4 day layoff.
Warm Up: 600m+ to 6:10
Set 1: EN-1 1400m
- 400 FS Pull on 6:45 or 20sec
- 100 BK on 2:15 or 20
- 400 FS 0n 6:30 or 15
- 100 BK on 2:00 or 15
- 4 x 100 FS 1:45 or 15
- 50 Easy
Set 2: EN-1/2 Descend 600m
- 3 x 200 FS on 3:15 or 15
Descend 1-3 by 1-2 sec each - 100 BK on 2:00
Set 3: Kick 300m
- 6 x 50 Kick on 1:15
- 50 Easy
Set 4: Alactic 100m
- 4 x (25m Choice Fast, 25 Easy) on 1:30
Swim Down: 200m+
Work=2400 Total=3500