East Bayfield session – 6:00-8:30am
Target: EN-1 1000 , EN-2 600, LAP 300, LA Tol 250, Recov 400
Warm Up: 700m
- 100 Pull FS
- 100 BK Pull
- 100 FS Fins
- 100 BK Fins
- 200 IM Drills
- 2 x (25 FS, 25 Bk)
EN-1 400, Kick 200, EN-2 600:
- 2 x 100 FS Pull on 1:45
- 6 x 50 FS on 1:00, swim < 40
(37-40) - 2 x 50 FS Kick on 1:20
- 2 x 100 BK on 2:00
1:37 - 6 x 50 BK on 1:00, swim <45
(43-45) - 2 x 50 BK KIck on 1:15
LAP FS: 300m (300 Recov) – use Blocks
- 4 x (25 IM Sprint, 25 Easy) on 1:30
- 4 x (50 FS Sprint, 50 Easy) on 2:30
(32, 31, 32, 31)
Recv: 200 Easy with fins
LA Tol BK: 250 (450 Recov) – use Blocks if appropriate
- 2 x (75 BK Max, 125 Easy) on 5:30
(1:02, 1:04) - 2 x (50 BK Max, 100 Easy) on 5:00
(38, 37)
Swim Down: 500m
- 200m easy with fins
- 300m increase breathing