4th session of the week
Warm Up: 500m
Set 1:
- 2 x 50 BK Kick on 1:30
- 3 x 100 BK on 2:00 – aerobic … (act: 1:37, 1:36, 1:35)
- 4 x 50 BK on 1:00 – slightly faster … (act: all 44)
- 4 x 25 BK on 45 – faster … (act: 18, 19, 20)
- 50 easy
Set 2:
- 2 x 50 BR Kick on 1:30
- 3 x 100 IM on 2:00 – aerobic … (act: 1:35-1:37)
- 4 x 50 IM seq on 1:00 – slightly faster, repeat BK-BR
- 4 x 25 BK on 45 – faster
- 50 easy
Set 3:
- 2 x 50 FS Kick on 1:30
- 3 x 100 FS on 1:45 – aerobic … (act: 1:21, 1:22, 1:21) <-really good
- 4 x 50 FS on 1:00 – slightly faster … (act: 36-37)
- 4 x 25 FS on 45 – faster … (act: all 16)
- 50 easy
Swim Down: 50 easy