1900m Target – 1000 EN-1, 150 LAP, 150 Power, 300 EN-3, 300 Recov
(Chris, Andrea, Yves, Don)
Warm Up: 400m EN-1
- choice mix
– 100 FS Pull
– 100 BK Fins
– 2 x (25 FS Fins, 25 BK Fins)
– 2 x (25 FS, 25 BK)
EN-1 / Kick Mix: 600m EN-1
- Twice Through on 15 sec each (change strokes 2nd time)
– 100 Pull
– 100 Swim
– 50 Kick
– 2 x 25 Kick
LAP: 150m (150 Recov)
- 3 x (50 FS Sprint, 50 Easy) on 2:30
31-32 second 50’s
Power: 150m (150 Recov)
- 4 x (3 x [12.5m Power stroke, Easy rest of 25])
3 of each IM Stroke on 1:00
– 1:00 Min for these
EN-3: 300m Speciality Stroke or IM
- 6 x 50m SP on 15 sec rest
– tough – 39, 42, 44, 44, 43, 43
Swim Down: 300m