Swim + Weights + Curve
Needs to be a recovery week
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: 1300 ( 29 min)
- 4 x 100 BK on 2:00, swim <1:45 (9 min)
- 4 x 100 FS Pull / Paddles on 1:45, swim 1:27 (8 min)
- 5 x 50 FS Fin Kick on 1:00 (5 min)
- 2 x 100 IM on 2:00 (5 min)
- 50 easy
400 FS Race Pace Work: 150 (3 min)
- 4 x 25 FS on 30, swim 19
- plus 15 sec rest
- 50 FS, swim 39
Swim Down: 100
Total: 2250m