FS LA Tol Day
Target: 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov = 1525
Workout Duration: 1:20
Warm Up: 500m
- 100 FS Pull
- 100 BK Fins Paddles
- 200 IM Drills
- 2 x (25 FS, 25 BK)
EN-1 + Kick: 600m
- 2 x 100 FS Pull on 1:45
(1:25, 1:26) - 2 x 100 FS on 1:45
(1:28, 1:28) - 100 FS Kick on 30 sec
- 2 x 50 FS Kick on 20 sec
LAP for SP: 150m (300 Recov)
- 6 x (25 SP Sprint, 50 Easy) on 2:00
(all 19-17 sec range)
Power FS: 50
- 4 x (FS Dive Start, 6 strokes Power, easy rest of 50)
– no fixed pace – enough rest for going again a full power
(good transition from dolphin – breakout – stroke lengthening)
LA Tol FS: 275 ( 625 Recov)
- 100 FS Sprint for time, 150 Easy
(1:09 with a 31 split … so a 38 back end) - 75 FS Sprint, 175 Easy
(55) - 2 x (50 FS Sprint, 150 Easy)
(32, 32)
Swim Down: 300m