Warm Up: 600m+ to 6:10
Set 1: EN-1 1200m
- 200 FS Pull on 3:30
Breathing Every 4th arm stroke - 4 x 25 Scull
- 200 FS on 3:30
- 4 x 25 1-Arm FS
- 4 x (25 IM seq, 75 FS) on 1:50
- 2 x 100 BK
Set 2: Kick 200m (200m Recov)
- 4 x (50 Kick, 50 Swim) continuous
Set 3: EN-1/2 Descend 200m (200m Recov)
- 4 x (50 FS Desc 1-4 from EN-1,
50 Easy) on 2:00
Set 4: EN-3 “Endurance Overload” 750m (200 Recov
- 3 x 100 FS on 1:45, swim <1:20
(DB: 1:18, 1:18, 1:21) - 100 Easy
- 6 x 50 FS on 55 sec, swim <40
(DB: all about 38) - 100 Easy
- 6 x 25 FS on 30, swim <18
Swim Down: 200m+
Work=2350m, Total=3550m