Speed Session
Warm Up: 400m
EN-1 / Kick: 200 / 200
- 2 x (50 BK Kick, 50 BK Swim)
- 2 x (50 FS Kick, 50 FS Swim)
EN-2: 300m
- 3 x 50 BK on 1:00, swim 45
- 3 x 50 FS on 55, swim 40
LAP: 200m (Recov 500m)
- 2 x (50 BK Sprint, 2 x 50 BK recovery on 1:05) on 3:45 (act: 37, 37)
- 50 easy
- 2 x (50 FS Sprint, 2 x 50 FS recovery on 1:00) on 3:30 (act: 31, 34)
- 50 easy
Recovery: 200m
- (50 Kick, 50 swim, 50 Scull, 50 swim) FS
EN-3: 175m
- 100 FS Fast on 1:45, swim <1:15 (act: 1:10)
- 50 FS Fast on 1:00, swim <35 (act: 36)
- 25 BK Fast, swim <17 (act: 16)
LAP Kick: 100m
- 4 x (25 Sprint Kick, 25 easy)
Power: 100
- 4 x 12.5m BK Dive/breakout
- 4 x 12.5m FS Dive/breakout
Swim Down: 200m+