Session with Dan
Warm Up: 800m
- 200 FS Pull
- 200 BK Fins
- 200 IM Drills
- 4 x (25 FS, 25 BK)
EN-1: 1000m
- 2 x 25 FS Pull on 30
- 50 FS Pull on 1:00
- 100 FS Pull 0n 2:00
- 200 FS Pull (act 2:52)
- 2 x 25 BK on 30
- 50 BK on 1:00
- 100 BK on 2:00 (act 1:40)
- 200 BK (act 3:20)
- 4 x 50 Fins kick on 1:00 (2x FS, 2xBK)
LA Tol: 200 (200 Recov)
- 25 FS from Dive on 1:00 (13.8)
- 25 FS Push on 1:00 (14.5)
- 50 FS Push on 2:00 (34)
- 100 Easy
- 25 BK from Dive Start on 1:00 (18)
- 25 BK Push on 1:00 (20)
- 50 BK Push on 2:00 (41)
- 100 Easy
Power:
- 2 x FS Dive Power Start, easy rest of 50
- FL Dive Power Start
- BR Dive Power Start
Swim Down: 400 Easy mix