Key Session – based on Race Pace Sets
Weights session after the pool
Warm Up: 700
EN-1/2: 300
- 3 x 50 FS Desc 1-3 on 1:00
- 3 x 50 BK Desc 1-3 on 1:00
Race Pace: 400m
- 4 x 25m FS Sprint on 1:00
Alternate Dive, Push starts (tough set) - 150m Easy (as 25 Fin kick, 25 Swim)
- 4 x 12.5m FS Sprint on 30 sec
- 1 min rest
- 4 x 12.5m FS Sprint on 45 sec
- 300 Easy
- 4 x 25m BK Sprint on 1:00
Push starts - 150m Easy (as 25 Fin kick, 25 Swim)
- 4 x 12.5m BK Sprint on 45 sec
- 1 min rest
- 4 x 12.5m BK Sprint on 45 sec
Swim Down: 50m