Specifics Start – Week 1
Target: 900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov
Warm Up: 400m (EN-1) + 200 Extra
- 150 FS Pull
- 150 BK Fins
- 200 IM Drills
- 2 x (25 FS, 25 BK)
EN-1, Kick: 500m + EN-2 100m
- 4 x 50 FS on 55 sec (12-15 sec rest)
3 @ EN-1, 1 @ EN-2 - 2 x 25 FS Kick on 45
- 4 x 50 SP on 1:00 (12-15 sec rest)
3 @ EN-1, 1 @ EN-2 - 2 x 25 BK Kick on 45
LAP: 150 (150m Recov)
- 3 x (50 SP Sprint, 50 Easy) on 2:30
(BK – 41, 41, 40)
Power I: 50m (recov 50)
- 4 x (12.5m FS Power Start, rest of 25 Easy)
LA Tol: 325m (recov 525m)
- 100 FS Max, 150 Easy on 5:30 (act 1:11)
- 100 FS Max, 150 Easy on 5:30 (act 1:15)
- 75 FS Max, 125 Easy on 5:30 (act 55)
- 50 FS Max, 100 EAsy on 5:30 (act 33)
Swim Down: 50 Easy