** Pool Temp far too hot for training **
W.U. 800m
- 300 FS Pull
- 300 BK Fins and Paddles
- 200 IM Drill
Set 1: EN-1 900m + Kick 300m (50 Recov)
- 3 x 100 FS on 1:45
#1 Pull, #2 Fins, #3 Swim - 2 x 50 FS Kick on 1:15
- 3 x 100 BK on 2:00
#1 Pull +15sec, #2 Fins, #3 Swim - 2 x 50 BK Kick on 1:15
- 100 IM on 2:00
- 200 IM (act 3:30)
- 2 x 50 BR Kick on 1:15
- 50 Easy
Set 2: EN-2 500m (50 Recov)
- 5 x 100 FS on 1:45
swim 1:25 to 1:27 - 50 easy
Set 3: Sprint (125m, 125 Recov)
- 5 x (25 Sprint, 25 Easy) on 1:30
#1, 2 FS float start
#3 BK, #4 BR, #5 FL
Swim Down: 50 Easy