1900m Target – 900m EN-1, 400 EN1-2 Desc, 200 LAP, 100 Power, 300 Recov
Warm Up: 600m EN-1
- 100 FS Pull
- 100 BK Fins
- 2 x (25 FS Fins, 25 BK Fins)
- 2 x (25 FS, 25 BK)
- 200 IM Drills
Kick: 200m
- 50 FS Kick on 15 sec
- 50 BK Kick on 15 sec
- 2 x 25 FS on 20 sec
- 2 x 25 BK on 20 sec
EN-1 + EN1-2: 700m
- 4 x 50 IM Seq @ EN-1 on 1:00
- 5 x 50 FS – 2 @ EN-1, 3 Desc on 1:00
40, 42 (got it right), 39, 38, 37 - 5 x 50 BK – 2 @ EN-1, 3 Desc
47, 47, 44, 42, 40 - 50 Easy
LAP: 200m (200 Recov)
- 8 x (25 FS Sprint, 25 Easy) on 1:30
all in the 15-16 range (2 @ 1:30, 6 at 1:15)
1:15 is biased towards aerobic endurance
1:30 is biased towards anaerobic (high average speed)
Power: 100m (300m Recov)
- 8 x (cruise to flags, Power to wall – turn – breakout
cruise rest of 50)
– mix strokes of FS and BK
**Head down on FS walls to get Dolphin to work**
Swim Down: 300m