2nd week of the last Specifics Sprint cycle
Target: 800 EN-1, 100 EN-2, 175 LAP, 50 Power, 200 LA Tol, 200 Recov
BK Focus
Warm Up: 500m
EN-1 + EN-2 + Kick: 900m
- 7 x 50 FS on 1:00
#1-4 @ EN-1 Speed (2 pull, 2 swim) ~43 sec
#5-7 Descend by 1-2 sec each (39-37) - 4 x 25 FS Kick on 10 sec (2:46)
- 7 x 50 BK on 1:05
#1-4 @ EN-1 Speed ~51 sec (2 pull, 2 swim)
#5-7 Descend by 1-2 sec each (45, 45, 44) - 4 x 25 BK Kick on 10 sec (2:26)
LAP for BK: 175m
- 7 x (25 BK Sprint, 50 Easy on 2:00)
#1,2 fin Dolphin Only, #3,4 with turn, #5-7 with touch finish (17-19)
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 – Skipped – plenty of LA Tol Yesterday at the meet.
- 4 x (50 BK Sprint, 100 Easy on 4:00)
Swim Down: 200m+