Quality Session – LC at …
Warm Up: 600m
EN-1: 500m
- 200 FS Pull
- 100 BK
- 200 FS-IM
EN-2: 1000
- 50 on 1:00, swim 0:43
- 100 on 2:00, swim 1:26
- 150 on 3:00, swim 2:09
- 200 on 4:00, swim 2:52
- 250 on 5:00, swim 3:35
- 300 on 6:00, swim 4:18
Race Pace / Time Trial: 800m
- 800, swim 11:28
Recovery: 400m
LAP: 200m
- 4 x 50 FS Sprint, 50 recovery
Power: 100m
- 8 x blast start, easy rest of 50
Swim Down: 300m