Start of the third and last 4-week cycle of the Specifics Phase.
Week 1 abd 2 are Sprint Focus – Key sets are LAP, Power and LA Tolerance.
Bias towards extra rest for higher quality sprint speed.
Target: 800 EN-1, 100 EN-2, 175 LAP, 50 Power, 200 LA Tol, 200 Recov
BK Focus
Today’s plan went to crap after 500 Warm Up and 4 x 50 FS easy.
Left “Golfer Elbow” (medial epicondylitis) flair-up – felt on FS and BK.
Adjusted to the following:
- 100 FS Kick
- 100 BK Kck
- 2 x 25 front Dolphin with Fins
- 2 x 25 back Dolphin with Fins
- 4 x (25 FS Kick Sprint, 50 Easy swim)
- 4 x (25 BK Kick Sprint, 50 Easy swim)
- 2 x 50 FS Fist Swim
- 2 x 50 BR with Dolphin Fins
Warm Up: 500m
EN-1 + EN-2 + Kick: 900m
- 7 x 50 FS on 1:00
#1-4 @ EN-1 Speed ~43 sec
#5-7 Descend by 1-2 sec each - 4 x 25 FS Kick on 10 sec
- 7 x 50 BK on 1:05
#1-4 @ EN-1 Speed ~51 sec
#5-7 Descend by 1-2 sec each - 4 x 25 BK Kick on 10 sec
LAP for BK: 175m
- 7 x (25 BK Sprint, 50 Easy on 2:00)
#1-4 with turn, #5-7 with touch finish
Power: 50m
- 2 x Power BK Start through Breakout
Easy rest of 50 - 2 x (12.5m Smooth, Power Turn, Easy rest of 50)
LA Tol for BK: 200
- 4 x (50 BK Sprint, 100 Easy on 4:00)
Swim Down: 200m+