Speed Session
Warm Up: 500m
EN-1: 400m
- 2 x 100 FS
- 2 x 100 BK
LAP/Recovery: 700m / 300m
- 4 x (50 FS Sprint, 2 x 50 easy on 1:15) on 4:00
- 100 easy
- 4 x (50 BK Sprint, 2 x 50 easy on 1:15) on 4:00
- 100 easy
- 2 x (12.5 FS Over-spin, 37.5 easy)
- 2 x (12.5 BK Over-spin, 37.5 easy)
- 100 easy
- 4 x (25 FS Sprint, 25 easy) on 1:30
- 4 x (25 BK Sprint, 25 easy) on 1:30
Swim Down: 300m