Lactic Production Focus
Warm Up: 700m
Aerobic Kick: 300m
- 200 FS Fins kick on 15 sec
- 100 BK Fins kick
EN-1 / EN-1/2: 500 / 200
- 100 IM on 2:00
- 200 FS on 3:30, swim 3:00 to 3:05
- 100 FS on 1:45, swim 1:25
- 200 BK on 4:00, swim 3:30
- 100 BK, swim <1:40
LAP BK: 200m
- 4 x (50 BK Sprint, 50 Easy) on 2:30
act 40, 41, 40, 39
Recov: 200m
- 200 BK Fins
LAP FS: 200m
- 4 x (50 FS Sprint, 50 Easy) on 2:30
act 33, 33, 32.5, 32.5
Recov: 200m
- 200 FS
LAP Kick: 50m
- 2 x (25 BK Kick Sprint, 25 Easy) on 2:00
Swim Down: 200m