Target: EN-1 950, LAP 250, Power 50, LA Tol 250, Recov 450
Warm Up: 600m
- 150m FS Pull
- 150 BK Fins
- 200 IM Drills
- 2 x (25 FS, 25 BK)
EN-1 Kick: 800m
- 2 x 100 FS Pull on 1:45
(1:23, 1:25 … drop pace time to 1:40 for this) - 100 FS on 1:45
(1:28) - 2 x 50 FS Kick on 1:15
- 2 x 50 SP Pull on 1:15
(55, 55) - 2 x 100 SP on 2:00
(1:40, 1:41) - 2 x 50 SP Kick on 1:15
(55, 57)
LAP: 250 (250 Rec0v)
- 6 x (25 FS Sprint, 25 Easy) on 1:30
Include Flip turn + pushoff (no breakout)
(could go with 1:45 pace time with turn included)
Power: 50 (recov 50)
- 4 x (Dive Start Power w Breakout, easy rest of 25)
LA Tol: 250m (recov 450)
- 2 x (75m SP Max, 125 Easy) on 5:00
(1:01, 1:02) - 2 x (50m SP Max, 100 Easy) on 4:30
(36, 35)
Swim Down: 50m