Warmup En1

1 x

1 x 300 4:30

4 x 100 Free no breath 1st lap 1:20

4 x 75 Back Odd RA/LA/S even C-up/Spin/S 1:10

10 x 25 [Odd Spin 10m even Tempo 10m] :30

4 x 100 IM 1:30

4 x 75 Fly RA/LA/S 1:10

10 x 25 Fly [Odd 95% even 80% - Same stroke count if possible learn to feel the water] :30

4 x 100 Ch 1:30

4 x 75 Breast [unless you have my approval] K/2k-1p/S 1:20

10 x 25 Breast [Odd w. FrK even Tempo 10m] :30

Initial Speed Sp3

1 x

8 x 25 :50 Odd Flags even 1st yellow - Strong push fast Underwaters

8 x 25 Odd Swamp even Ch :40

Threshold En3

4 x [Odd Rds Ch even Rds Free or IM by Rd]

2 x 25 :25

2 x 75 1:10

2 x 25 :30

2 x 50 :55

2 x 25 :35

:50 rest [8:00]

Recovery En1

1 x

1 x 25 DA Back / Ch easy :60

3 x 75 1:00 smooth and easy Ch

1 x 300 Ch 4:30