1 Hour + Weights
Warm Up: 800
- 200 FS, 200 BK
- 2 x (50 FS, 50 BK)
- 2 x 100 IM
EN-1 / Kick: 1250
- 5 x 200 on 15-20 sec rest
#1 BK Fins, #2 FS Fins, #3 FS Pull / Paddles, #4 BK, #5 FS - 4 x 50 Fin kick on 1:00
- 50 easy
EN-2: 700
- 4 x 50 FS on 1:00, swim Best Average
*Note your times & avg*
(pick the fastest time you think you can hold for all 4
and be consistent – don’t over cook #1
At the end, if you died, next time aim for 1-2 sec slower.
If you thought you could have gone faster, next time aim for 1 sec faster) - 50 Active Recovery
- 3 x (100 IM on 2:00, 50 BK on 1:15, swim <50)
(this is LOAD with IM – QUALITY BK)
Swim Down: 200