This is the challenge week.
Warm Up: 600m+ to 6:10
Set 1: EN-1 (600) / Kick Mix (350)
- 200 FS Pull on 3:30 or 20
- 100 IM on 2:00 or 15
- 4 x 50 Kick on 1:10 or 10
- 200 FS on 3:30
- 100 IM on 2:00
- 3 x 50 Kick on 1:10
- 50 Easy
Set 2: EN-1/2 Descend (1300)
- 5 x 100 FS on 1:45 Desc 1-5
- 3 x 100 BK on 2:00 Desc 1-3
- 5 x 100 FS on 1:40 Desc 1-5
- 50 Easy
Set 3: EN-2 (350)
- 7 x 50 on 1:00 or 10-15
Odd #’s are FS
Even #’s are FL-BK, BK-BR, BR-FS - 50 Easy
Set 3: LAP (100)
- 4 x (25 FS Sprint, 50 Easy) on 1:45
Swim Down: 200m+
Work=2700, Total=3850