Tired – so this final week 3 practice will be backed off a little.
800m FS TT set for next Friday.
Warm Up: 600m+ to 6:10
Set 1: EN-1 1200m
- 400 FS Pull on 6:45 / 20
- 2 x 100 BK on 2:00 / 15
- 2 x 200 FS on 3:30 / 20
- 2 x 100 IM on 2:00 / 15
- 50 Easy
Quick re-group for each part
Set 2: Fins Kick 500m
- 4 x 25 Fins Dolphin Kick – own pace
#1 Front, #2 Right Side, #3 Back, #4 Left side
Which is best? Which need work on the reverse Kick? - 8 x 50 Kick IM seq on 1:00
- 50 Easy
Set 3: LAP 200m, Recov 400m
- 4 x (50 FS Sprint, 100 Easy) on 3:30
Max Sprint 45 sec
(DB: 33, 32, 32, 32 controlled breathing)
Set 4: EN-1/2 Descend 650m
- 3 x 50 IM seq on 1:10
FL-BK, BK-BR, BR-FS - 5 x 100 FS Desc 1-5 on 1:45 / 15+
(DB: 1:31, 1:29, 1:26, 1:25, 1:20)
Swim Down: 200m+
Work=2350 Total=3650