Sprint Season – Specifics WK 3/9 – Monday

Borden – Aerobic focus

Warm Up:  500

Recovery: 150

  • (25 Kick, 50 Swim, 25 kick, 50 swim)

EN-1 / Kick:  550 / 200

  • 2 x 50 BK Kick
  • 2 x 100 BK on 2:00, swim 1:45
  • 2 x 50 BK on 1:05, swim 50
  • 2 x 50 FS Kick
  • 2 x 100 FS on 1:45, swim 1:29
  • 50 FS on 1:00, swim 42

EN-3 FS:  125 (100 recov)

  • 5 x 25 FS Fast on 35, swim 17
  • 100 easy

LAP:  150 (150 recov)

  • 3 x (25 BK Fast, 25 easy) on 1:30
  • 50 easy
  • 3 x (25 FS Fast, 25 easy) on 1:30
  • 50 easy

Power:50

  • 4 x 12.5m Dive/Breakout

Swim Down:  200

This entry was posted in Workouts. Bookmark the permalink.