1 Hr + Weights – with 200 BK Test Set
Warm Up: 700 (15 min)
- 200 FS, 200 BK
- 2 x (50 FS, 50 BK)
- 100 IM
EN-1 / Kick: 1300 (23min)
- 4 x 100 BK Fins on 1:45, swim 1:30
- 2 x 50 BK Fin Kick on 1:00
- 50 easy
- 3 x 100 FS Fins on 1:45
- 3 x 100 FS Pull/Paddles on 1:45
- 2 x 50 FS Fin Kick on 1:00
- 50 easy
Test set for 200 BK: 300m (10min)
- 4 x 50 BK, Swim BEST AVG – ON 2:00 – Target: ~45
no active recovery between 50’s - 100 Active Recovery
Results:
#1 __43__ (Previous: )
#2 __43__ (Previous: )
#3 __41__ (Previous: )
#4 __40__ (Previous: )
Add-Up 200 BK = __2:47__ (Previous: )
Sprint: 100 (3 min)
- 2 x (25 Sprint, 25 easy) on 1:15
Swim Down: 100
Total: 2500m