8 days out from the 1000m Ocean Race
First session in the brand new 50m LC Sunshine Coast University Pool – where the Australian and French teams are training for the upcoming FINA World Cup in Singapore (Nov 4-5) – walked by Libby Trickett – talk about powerful shoulders!
Warm Up: 1000m
Set 1: Kick
- 4 x 50m Kick on 15 sec … aim for 1:00 kick
Set 2: EN-1
- 5 x 100m FS on 1:45, swim 1:30
- 200 Easy
Set 3: Race Pace **Key Set**
- 200m FS on 3:00, swim <2:50
actual 2;48 - 300m FS, swim<4;20
actual 4:19 - 200 Easy
SEt 4: LAP
- 3 x (50m Sprint from Blocks, 50 Easy) on 3:00
Swim <35 – #1 35sec with calf cramp, #2 32sec
#3 32 sec - 150m Easy
Set 4: EN-2
- 2 x 100m FS on 1:35, swim 1:25
Swim Down: 800m