2nd Sprint Focus week in the first four week cycle
Target: 900 EN-1, 100 EN-2, 150 LAP, 50 Power, 350 LA Tol, 450 Recov
Warm Up: 600m+
Kick: 200m
- 100 Kick Choice Continuous on 20
- 50 Kick on 15
- 2 x 25 Kick (up tempo) on 10
EN-1: 400m
- 3 x 50 IM Seq on 1:00
- 50 FS @ EN-2 on 1:00
- 3 x 50 IM seq on 1:00
- 50 SP @ EN-2 on 1:00
A good sustained aerobic set.
Power I: 50m (50 recov)
- 4 x (12.5 Power Dolphin, easy rest of 25)
LAP: 150m (300 Recov)
- 6 x (25 SP Sprint with turn, 50 Easy) on 2:00
LA Tol: 400m (550 Recov)
- 2 x (100 FS Max, 150 Easy) on 5:30
(1:11, 1:14) - 2 x (75 FS Max, 125 Easy) on 5:30
(55, 53)
Swim Down 200+