Start of an 8-week Specifics Phase
– adding more EN-2 Threshold Work and EN-3 Overload
Warm Up: 600m+ to 6:10
Set 1: EN-1 Base Aerobic for all 11oom
- 300 FS Pull on 5:00 / 20
- 3 x 100 BK on 2:00 /15
- 2 x 100 BR on 2:15 / 15
- 3 x 100 IM on 2:00 / 15
- 50 Easy
Set 2: Kick 300m
- 6 x 50m Kick on 1:10 / 10
- 50 Easy
Set 3: L.A.P. 200m
- 4 x (50 FS Sprint, 100 Easy) on 3:00
(Max Sprint 45 sec)
Set 4: EN-2 Anaerobic Threshold Work
* Swim all at your EN-2 Speed 800m
- 200 FS @ EN-2 on 3:15 /25
- 2 x 150 FS @ EN-2 on 2:20 / 15
- 100 Easy
- 3 x 100 FS @ EN-2 on 1:40 / 15
Swim Down: 200m+
Work=2400m, Total=3800m