Warm Up:
- 300 FS Pull
- 300 BK Fins Paddles
- 200 IM Drills
Kick:
- 2 x 100 Fins Kick no board
- 4 x 50m Kick on 1:15
FS, BR, BK, BR
EN-1:
- 5 x 200 FS on 3:15
#1 Swim (3:00), #2 Pull (2:55), #3 Swim (2:57),
#4 Fins (2:51), #5Swim (2:55) - 100 Easy
Race Pace:
- 3 x 100 FS on 5 sec rest, aim for swim 1:25 or under
1:22, 1:25, 1:27 - 15 sec
- 500 FS Steady
tough … avg 1:35/100, last 1:32
Speed:
- 4 x 25 IM on 45 sec
Ran out of time – this set should have been
6 x 50 IM seq on 1:30
Swim Down:
- 50 Easy – way too little swim down after this workout