Warm Up: 700 (15 min)
- 4 x (25 FS, 25 BK)
- 100 FS
- 100 BK
- 2 x (50 FS, 50 BK)
- 100 IM
EN-1 / Kick: 900 (19min)
- 2 x 100 BK on 2:00, swim <1:45
- 3 x 100 FS on 1:45, swim 1:30
- 2 x 100 IM on 2:00
- 4 x 50 Kick on 1:20
- 50 easy
EN-2: 300 (6min)
- 5 x 50 on 1:00, 3x FS, 2x BK
- 50 easy
Sprints: 100 (3min)
- 2 x (25 Fast, 25 easy) on 1:15
Test set for 200 FS: 200m {8min}
- 4 x 50 FS, Swim BEST AVG – ON 2:00
No active recovery between 50’s
Results:
#1 (Previous: 35)
#2 (Previous: 35)
#3 (Previous: 35)
#4 (Previous: 35)
Add-Up 200 FS = (Previous: 2:20 )
Swim Down: 200