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: 800 {12:30}
- 2 x [
– 200 FS on 3:30, swim 3:10
– 200 BK on 3:45, swim 3:35]
Test set for 400: 1000m {12:48}
- 4 x [
– 100 FS, Swim BEST AVG (aim ~1:25) {400 Time Trial last week 6:17}
– 150 Active Recovery ]
ON 4:30
***Add up 4 100 times to get your 400 Test Time
*** BEST AVG means the tightest, fastest 4 100 times
*** NOT a super fast #1 and dying on 2, 3, 4
RESULTS:
#1 1:22
#2 1:22
#3 1:20
#4 1:17
Sprint: 200 {12:53}
- 4 x 50 on 1:15 swum as:
#1 – 25 fast, 25 easy #2 – middle 25 fast, #3 25 easy, 25 Fast, #4 25 Fast, 25 easy
Swim Down: 200 mix {to 1:00pm}
Total: 2900m