Sprint Session
Warm Up: 400m
EN-1/Kick:
- 2 x 50 BK Kick on 1:30
- 100 BK
- 2 x 50 FS Kick on 1:30
- 100 FS
LAP: 400m
- 4 x (50 BK Sprint on 1:05, 2 x 50 BK recovery on 1:05) on 3:45
(act: 37, 38, 38, 38.5) - 50 easy
- 4 x (50 FS Sprint on 1:00, 2 x 50 FS recovery on 1:00) on 3:30
(act: 33, 34, 34, 32.5) - 50 easy
EN-3: 400
- 100 FS Fast on 1:35, swim <1:30 (act: 1:15)
- 50 FS Fast on 1:00, swim 35
- 2 x 25 FS Fast on 30
- 100 recovery
- 100 BK Fast on 1:45, swim <1:30 (act: 1:21)
- 50 BK Fast on 1:00, swim 40
- 2 x 25 BK Fast on 30
- 100 recovery
LAP Kick: 50
2 x (25 Sprint Kick, 25 easy) (1x BK, 1x FS)
Power: 50
2 x 50 with Power turn at 25 wall
Swim Down: 200m