If you’re unable to handle the Base then increase time OR if its to easy then bring time down. You May use Paddles, Snorkels and PB for the 250/350 only.
Good luck and have fun!
| Meters | Set Descritption | EGY | WORK | STK |
|---|---|---|---|---|
| 400 | 1 x 400 on 6:00 every 4th Lap Kick Fly on Back | EN1 | S | FR |
| 600 | 6 x 100 on 1:20 125, 120,115 | EN1 | S | FR |
| 600 | 3 x 200 on 3:00 1-RT / LFT IM 2- FIM 3-SPT EZ IM | EN1 | D | IM |
| 300 | 6 x 50 on :40 500 pace | EN3 | S | FR |
| 2,200 | 4x 1 x 250 on 3:30 Aerobic 1 x 300 on 3:30 108 , 106, 104 BASE |
EN1 EN3 |
S S |
FR FR |
| 400 | 8 x 50 on :45 recovery | REC | S | FR |
| 400 | 8 x 50 on :40 500 pace | EN3 | S | FR |
| 2,250 | 3x 1 x 350 on 4:40 Aerobic 1 x 400 on 4:40 110 – 108 – 106 Base |
EN1 EN3 |
S S |
FR FR |
| 400 | 8 x 50 on :45 recovery | REC | S | FR |
| 500 | 1 x 500 on 6:00 FAST ALL OUT | EN3 | S | FR |
| 200 | 1 x 200 on 3:00 WARM DOWN | EN1 | S | FR |
WORKOUT TOTAL: 8250
This free workout was provided by Islanders Aquatics Head Coach Marc Danin.
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