Warm Up: 600m+ to 6:10
Set 1: EN-1/2 Build – 50’s on 1:01
- 50’s FS on 1:01, continue until to don’t finish the swim by 1:00
(eg Start on Red top, stop when you don’t finish by the next Red top
First leave on Red Top, then Red 1:01, Red 1:02 …)
This set will build in intensity until you feel as if you are swimming full speed. - 100 BK Easy minimum when you stop.
- If you finish early, do your 100 BK and then continue with 50’s on 15 sec rest until a whistle indicating all are done. Do another 100 BK.
(DB: 22 finished, didn’t start 23)
Set 2: Kick
- 6 x (50 Kick, 50 Swim) Mix styles, Continuous
Set 3: EN-2
- 2 x (100 IM on 2:00, 200 FS on 3:05)
- 50 BK Easy
- 2 x (100 IM on 2:00, 100 FS on 1:45)
- 50 BK Easy
Swim Down: 200m+
Work=2400, Total=3700