EB early session
Warm Up: 1000m
- 200 FS Pull
- 4 x (25 Kick IM, 25 Swim FS)
- 200 BK Fins
- 4 x (25 Kick FS, 25 Swim IM)
- 100 FS Drills
- 100 BK Drills
EN-1 / Kick: 1800 / 400m
- FS Pacing 2 x [
– 2 x 25 FS on 30
– 50 FS on 1:00
– 100 FS on 1:45
– 200 FS
– 50 Easy ]
#1 Pull, #2 Swim - 4 x 50 Kick IM seq on 1:30
- BK Pacing 2 x [
– 2 x 25 BK on 45
– 50 BK on 1:15
– 100 BK on 2:15
– 200 BK
– 50 Easy ]
#1 Pull, #2 Swim - 4 x (2 x 25 IM Kick solid on 1:00)
Speed: 200m
- 4 x (25 Sprint, 25 Easy) on 1:30
2x FS, 2x BK
Swim Down: 200m
- 4 x (2 x 25 FS increase breathing 8, 10, 12, none)
Total: 3600m