Warm-Up 900/21:00
200 Swim
200 Kick
200 Pull
200 Swim Mix-up Strokes.
4x25 Sprint Cycle @40-1:00
2 Rounds I.M 500/11:00
4x25 I.M @:30-45
1x100 I.M Strong @ 2:30
1x50 Free Smooth @1:00
2 Rounds Kick 700/20:00
1x100 Kick @2:30-3:00
3x50 Kick Desc. 1-3 @1:15-1:30
4x25 Kick Fast ! :45-1:00
Main Set 1200/24:00
8x50 Desc. 1-4, 5-8 @:50-1:15
4x100 80% Effort. Try to hold the same pace. @ 1:40-2:15
1x200 60% Effort Note time your time. @3:30-4:00
2x100 100% Effort Broken 200. Aim for 200 Time -5 Secs @1:30-2:00
Mini Set 500/10:00
300 Pull W/ Buoy every 4th 25 Breath every 5th Stroke.@6:00
4x50 Choice Equip All out Sprint Free @1:00
Cool Down 200/4:00
8x25 Smooth
200 Swim
200 Kick
200 Pull
200 Swim Mix-up Strokes.
4x25 Sprint Cycle @40-1:00
2 Rounds I.M 500/11:00
4x25 I.M @:30-45
1x100 I.M Strong @ 2:30
1x50 Free Smooth @1:00
2 Rounds Kick 700/20:00
1x100 Kick @2:30-3:00
3x50 Kick Desc. 1-3 @1:15-1:30
4x25 Kick Fast ! :45-1:00
Main Set 1200/24:00
8x50 Desc. 1-4, 5-8 @:50-1:15
4x100 80% Effort. Try to hold the same pace. @ 1:40-2:15
1x200 60% Effort Note time your time. @3:30-4:00
2x100 100% Effort Broken 200. Aim for 200 Time -5 Secs @1:30-2:00
Mini Set 500/10:00
300 Pull W/ Buoy every 4th 25 Breath every 5th Stroke.@6:00
4x50 Choice Equip All out Sprint Free @1:00
Cool Down 200/4:00
8x25 Smooth
4000 90 Minutes
