Phase IV – WK 9 (taper wk 3, Thurs)

• your choice mix

to 5:55

• 5 x 100m FS on 2:00 Focus per 100m as follows:
  #1 R-Arm, #2 L-Arm
  #3 Breathing,
  #4 Kick timing
  #5 Stretch
• 200m FS on 3:30

14 min to 6:11

• 12 x 50m FS  on 1:00
  as 4 x [
  Easy eg 45sec
  Med -5 sec eg 40
  Fast -10 sec eg 35
• 200m BK with every 4th length FS

16 min (to 6:29)

• 4 x [25m FS Sprint,
  75m Easy ] on 2:30

10 min (to 6:41)

• 400m FS for time
  Swim at pace for distance
  or
  3x100IM

7 min (to 6:50)

• 4 x [25m Sprint with turn,
  25m Easy ] on 1:30

6 min (to 6:56)