2100m Target
Warm Up: 400m EN-1
- 100 FS Pull
- 100 BK Fins
- 100 BR
- 100 FS
Kick: 300m @ EN-1
- 4 x 25 FS Kick Medium on 45 sec
- 4 x 25 BK Kick Medium on 45 sec
- 2 x 25 FS Fins SDK on 45
- 2 x 25 BK Fins SDk on 45
EN-1 /2 Descend: 100 EN-1, 300 EN-2, (50 Recov)
- 4 x 50 FS Desc 1-4 on 1:00 (**start at EN-1 speed)
- 4 x 50 BK Desc 1-4 on 1:10 (1:15 would be better)
- 50 Easy
Lactic Tolerance: 300m (200 Recov, 200 EN-1)
- 4 x (75 FS MAX, 50 Easy, 50 Drill) on 4:00
good set – 53-55 sec
L A P: 200m (200 Recov)
- 8 x (25 BK Sprint, 25 Easy) on 1:30
Desc 20 to 17 sec for the last few
Swim Down: 50 Easy
Total 2050m