More Set Tests + Weights
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: 850 15min {12:30}
- 2 x 50 BK on 1:00, swim 50
- 100 BK on 2:00, swim 1:45
- 200 BK on 3:45, swim 3:35
- 2 x 200 FS on 3:30, swim 3:10
- 50 BK Active Recovery
Threshold EN-2: 700m 11min {12:44}
- 2 x 100 BK on 2:00, swim 1:40
- 4 x 100 FS on 1:45, swim 1:28
- 100 BK Active Recovery, Swim 2:15
LAP: 300 8min {12:52}
- 4 x 50 FS on 1:00, swim 40
- 50 BK Active Recovery on 1:15
- 2 x 50 BK on 1:00, swim 45
- 50 FS Active Recovery on 1:15
Sprint: 150 4min {12:55}
- 3 x [25 Fast Count Strokes + Time, 25 BK easy on 1:15]
Swim Down: 150 mix {to 1:00pm}
Total: 2850m