More Set Testing
Warm Up: 700m 15min
Choice Mix or:
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 100 IM (1-arm Fly)
All swum Continuous
Aerobic EN-1: 750 15min {12:30}
- 3 x [200 Swim straight to, 50 Kick on 10 sec rest]
ON ~ 5:00 (4:45 for FS, 5:15 for BK)
#1 FS, #2 BK, #3 FS (kick opposite stroke)
Threshold EN-2: 700m 11min {12:44}
- 2 x 100 BK on 2:00, swim 1:45
- 4 x 100 FS on 1:45, swim 1:27
- 100 BK Active Recovery, Swim 2:15
LAP: 300 6min {12:50}
- 100 FS , swim 1:20
- 50 BK Active Recovery, Swim 1:15
- 100 BK, swim 1:35
- 50 FS Active Recovery, Swim 1:00
Sprint: 150 5min {12:55}
- 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]
Swim Down: 200 mix {to 1:00pm}
Total: 2700m