Target: 900 EN-1, 300 EN-2, 200 LAP, 100 Power, 400 Recov
Warm Up: 500m
EN-1: 500m
- Twice through the Following – Choice Stroke 2nd time
15 sec rest per item:
– 50 Scull
– 50 FS Drill
– 50 FS Pull
– 50 FS
– 50 Kick
EN-2: 300m (200 Recov)
- 2 x (3 x 50 IM seq on 1:00)
Just touch Threshold speed – NO LACTIC Acid - 200 Easy Choice Mix
LAP: 200m (200 Recov)
- 8 x (25 Sprint IM Seq, walk back) ~ on 2:00
Dive Starts from Deep End - 200 Easy Choice Mix
Power: 100m (100 Recov)
- 4 x (Max Dolphin, easy rest of 25) on 1:00+
- 4 x (12.5m Smooth, 12.5m Max Power to Race Finish Touch)
on 1:00+
Swim Down: 200m