Remember – Monday’s swim is cancelled due to the Civic Holiday.
Warm Up: 600m+ to 6:10
Set 1: EN-1 1200m (50 Recov)
- 4 x 300 FS on 25sec (5:00)
#1 Pull, #2 Swim, #3 Fins, #4 Swim
**All at base aerobic (EN-1) - 50 Easy
Set 2: Kick 400m (50 Recov)
- 8 x 50 Kick with Fins on 1:00
twice through FL, BK, FL, FS - 50 Easy
Set 3: Lactic Production 200m (400 Recov)
- 4 x (50 FS Full Sprint, 100 Easy) on 3:00
Set 4: EN-2 THRESHOLD 600m (200 Recov)
- 2 x 100 FS on 15 sec (1:40)
- 100 BK on 2:30
- 2 x 100 FS on 10 sec (1:35)
- 100 BK on 2:30
- 2 x 100 FS on 5 sec (1:30)
Swim Down: 200m+
Work=2400m, Total=3900m