Eric Zener Warm up
800 swim, 200 kick
8x200 - Drop interval every 2 (2 on 3:10, 2 on 3:00, 2 on 2:50, 2 on 2:45)
12x50 - 1:00 choice, every 3rd 50 is kick
Three rounds through the following set:
1x300 - 5:00 moderate effort
2x100 - 2:00 choice, maximum effort
20x25 - :40 taking only 10 breaths for the whole set
Swim down
=5200+ SCY
800 swim, 200 kick
8x200 - Drop interval every 2 (2 on 3:10, 2 on 3:00, 2 on 2:50, 2 on 2:45)
12x50 - 1:00 choice, every 3rd 50 is kick
Three rounds through the following set:
1x300 - 5:00 moderate effort
2x100 - 2:00 choice, maximum effort
20x25 - :40 taking only 10 breaths for the whole set
Swim down
=5200+ SCY
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