Warm Up: 700m 15min
Choice Mix or:
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 100 IM
All swum Continuous
Aerobic EN-1: 800 {12:30}
- 2 x [
– 200 FS on 3:30, swim 3:10
– 200 BK on 3:50, swim 3:35]
Test set for 400: 600m {12:50}
- 4 x 100 FS, Swim BEST AVG – ON 4:00
no active recovery between 100’s - 200 Active Recovery
Results:
#1 1;19
#2 1:17 with lactic building up on the 4th length
#3 1:18 with lactic on 3rd and 4th lengths
#4 1:18 with lactic on 2nd, 3rd & 4th lengths
Add-Up 400 = 5:12
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: 2500m