Sprint Session + Weights

Warm Up:  550m

Kick / EN-1/2 LaTol:  600m / 600m / 450m / 500 Recovery

  • 100 FS Kick
  • 2 x 50 FS Kick
  • 4 x 50 FS on 1:00, desc 1-4
  • 50 Easy
  • 100 FS Fast  (act:  1:15)
  • 50 easy
  • 75 FS Fast   (act:  57)
  • 50 easy
  • 50 FS Fast  (act:  54)
  • 2x 50 easy
  • 100 BK Kick
  • 2 x 50 BK Kick
  • 4 x 50 BK on 1:00, desc 1-4
  • 50 Easy
  • 100 BK Fast  (act:  1:29)
  • 50 easy
  • 75 BK Fast  (act:  1:05)
  • 50 easy
  • 50 BK Fast  (act:  39.5)
  • 2 x 50 easy
  • 100 BR Kick
  • 2 x 50 BR Kick

Hypoxic: 300m

  • 6 x 50 FS on 1:15
    Breaths per length 3:3, 2:3, 2:2, 1:2, 1:2, 1:2

Swim Down:  200

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