Set Testing
Warm Up: 800m 15min
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 2 x (50 FS, 50 BK)
All swum Continuous
Aerobic EN-1: 900 17min {12:32}
- 3 x [
– 200 FS, Swim 3:10 (hit target 3x)
– 50 BK, 25 FS, 25 BK active recovery, Swim 2:15 –use 2:00 next]
ON 5:30
Threshold EN-2: 600m 11min {12:43}
- 5 x 100 FS on 1:45, swim 1:27 (all hit)
- 100 BK Active Recovery, Swim 2:15
LAP: 450 11min {12:54}
- 4 x 50 FS on 1:00, swim 40 (bang on)
- 50 BK Active Recovery, Swim 1:15
- 3 x 50 BK on 1:15, swim 50 (45-47 hard)
- 50 FS Active Recovery, Swim 1:00
Sprint: 75 2min {12:56}
- 25 FS Fast, 25 BK easy on 1:00
- 25 BK Fast (lactic quads!)
Swim Down: 75 BK {to 1:00pm}
Total: 2900m