1 Hour – with 400 FS Test Set
Warm Up: 700 (15 min)
- 200 FS, 200 BK
- 2 x (50 FS, 50 BK)
- 100 IM
EN-1: 600m (12min)
- 2 x 100 BK on 2:00
- 2 x 50 BK on 1:05
- 2 x 100 FS Pull/Paddles on 1:45
- 2 x 50 FS on 1:00
Speed Up: 100 (4 min)
- 4 x 25 FS Fast on 45 sec
- 50 easy
Test set for 400 FS: 600m (20 min)
- 4 x 100 FS, Swim BEST AVG – ON 4:00 – Target: 1:18
no active recovery between 100’s - 200 Active Recovery
Results:
#1 _1:18_ (Previous: 1:19)
#2 _1:17_ (Previous: 1:17)
#3 _1:18_ (Previous: 1:18)
#4 _1:19_ (Previous: 1:18)
Add-Up 400 FS = _5:12_ (Previous: 5:12)
Sprint: 50
- 25 BK Sprint, 25 easy
Swim Down: 200