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: 900 17min {12:32}
- 4 x 100 BK on 2:00, swim 1:45
- 5 x 100 FS on 1:45, swim 1:30
Threshold EN-2: 700m 19min {12:51}
- 10 x 50 FS on 1:00, swim 42
- 50 Active Recovery
- 6 x 50 BK on 1:00, swim 50
- 50 Active Recovery
Sprint: 200 5min {12:56}
- 4 x [25 Fast Count Strokes + Time, 25 easy on 1:15]
Swim Down: 100 mix {to 1:00pm}
Total: 2600m