FS LA Tol Day
Target: 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov = 1525
Warm Up: 500m
EN-1 + Kick: 600m
- 8 x 50 FS 1:00
4x Pull, 4x Full Stroke - 2 x 50 FS Kick on 20 sec
- 4 x 25 FS Kick on 30 sec
LAP for SP: 150m (300 Recov)
- 50 SP Sprint for time, 50 Easy
- 4 x (25 SP Sprint, 50 Easy) on 2:00
Alternate Dive/pushoff
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 for time, 150 Easy
- 2 x (75 FS Sprint, 175 Easy)
- 25 FS Sprint for time
Swim Down: 300m