Warm Up:
- 300 FS
- 300 BK Fins / Paddles
- 200 IM Drills
Kick:
- 2 x 100 Fin Kick
- 4 x 50 Board Kick mix
Race Pace: 1000
- 200 FS Fast on 3:00, aim for 2:50
- 800 FS, active recovery for first 200
(200 in 2:55,
next 200-400 tough @ 1:35/100 pace
next 400 improved to @ or under 1:30/100 pace
Total Time 15:30, Swim 15:25) - 50 Easy
Lactic Production:
- 4 x (50 FS Fast, 50 FS Medium, 50 Easy) on 3:00
First 50 was 33 … felt great – too fast
#1 at 100 1:19
#2 at 100 1:22
#3 at 100 1:24
#4 at 100 1:20
Swim Down:
- 3 x 50 IM seq Easy on 1:00
FL-BK, BK-BR, BR-FS
Again, with only 1.5 hrs Noon Swim (reduced from 2:00) – ran out of time