This week starts the 2nd 4-week cycle in the Specifics phase.
The 4-week cycle consists again of 2 weeks of sprint focus and then 2 weeks with a bit more emphasis on endurance.
Return to regular 1.5 hour “Noon Lane Swim” sessions – which is very tight for getting in the appropriate sets.
(so the 1.0hr CF sessions are a total waste of time … not that it is any of my business)
Target: 950 EN-1, 100 LAP, 50 Power, 125 LA Tol, 450 Recov
Warm Up: 700m
EN-1 + Kick: 950
- 7 x 50 FS on 1:00
3 x Pull, 2 EN-1, 2 Desc - 2 x 50 FS Kick on 20
- 2 x 25 Kick on 20
- 7 x 50 SP on 1:15
3 Pull, 2 EN-1, 2 Desc - 2 x 50 SP Kick on 20
- 2 x 25 SP Kick on 20
LAP FS: 100 (300 Recov)
- 4 x (12.5m cruise, 25m Sprint thru turn, 12.5m cruise, 50 Easy) on 2:00
Power SP/Mix: 50 (150 Recov)
- 4 x (Dive Power Start 6 strokes easy rest of length, 25 Easy)
LA Tol: 125 (300 Recov)
- 2 x (50m SP Sprint, 150 Easy) on 5:30 – aim for best time
(35.5 and 36 for BK) - (25 SP Sprint) … ran out of time
(18)
Swim Down: 50m