2nd Week of Sprint in the 2nd 4-week cycle
TARGET: 800 EN-1, 100 EN1/2, 150 LAP, 50 Power, 200 LA Tol, 300 Recov
Warm Up: 500m
*stiff and tired after racing Saturday
EN-1, EN1/2, Kick: 900
- 6 x 50 IM seq on 1:05
- 4 x 50 FS on 1:00, pick up last one
- 4 x 50 BK on 1:05, pick up last one
- 2 x 50 Kick on 20 sec
- 4 x 25 Kick Strong on 30 sec
- 50 Easy
LAP: 150 (recov 300)
- 6 x (25 FS Sprint with turn, 50 Easy) on 2:00
Cut to 4x through – just no snap to get to sprint speed - 100 Easy
Power: 50m
- 4 x (max Dolphin underwater, easy rest of 50)
LA Tol: 200m (400 Recov)
- 4 x (50 SP Sprint, 100 Easy) on 3:00
Cut to 3x
Swim Down: 300m+