Race Prep – WK 2/6 Monday

Race Pace session – with Ian  + Weights

Warm Up:  500m

EN-1/2: 300m/100m

• 4 x 50 FS Desc 1-4 on 1:00
• 4 x 50 BK Desc 1-4 on 1:05

Race Pace: 400m (550 Recov)

• 4 x 25 FS Sprint on 1:00
• 150 Easy Mix
• 6 x 12.5m FS Sprint on 35
• 1 min rest
• 2 x 12.5m FS Sprint on 40
• 300 Easy
• 4 x 25 BK Sprint on 1:00
• 150 Easy Mix
• 6 x 12.5m BK Sprint on 45
• 1 min rest
• 2 x 12.5m BK Sprint on 45
• 100 Easy

LAP:  100m (100m)

• 50 FS Sprint, 50 Easy on 2:00
• 50 BK Sprint, 50 Easy on 2:00

Power:  25m

• 50 FS with Power turn at 25
• 50 BK with Power turn at 25

Swim Down:  100