Down Week Continued …
Warm Up 600m+ to 6:10
Set 1: EN-1 1400m + 200m Kick
- 400 FS with every 4th BK on 7:00
- 4 x 25m 1-arm FS – own pace
R-arm down, L-arm back, with Board - 100 Kick choice on 2:30
- 2 x 200 FS (#1 Pull) on 3:30
- 4 x 25m 1-arm FS
- 2 x 50 Kick choice on 1:15
- 2 x 100 FS on 1:45
- 2 x 100 BK on 2:00
Set 2: Alactic 100m + 300 Recov
- 4 x (25 FS Sprint, 75 Easy on 2:15)
Set 3: EN-1/2 Speed 300
- 2 x (50 FS Fast, 50 FS Med, 50 FS Easy) on 3:00
Get times for Fast and Med.
Swim Down: 200m++
Work=2000m, Total=3100m