Main Race Pace session day – Broken 100 Swims + weights – with Yves
Warm Up: 500m
EN-1/2: 400m
- 4 x 50 FS on 1:00 Desc 1-4
- 4 x 50 BK on 1:05 Desc 1-4
Race Pace: 400m (500m Recov)
- 2 x through for BK *aim for 100m splits of 1:15*:
– 25m BK Dive Start to Foot touch (18) on 45 sec
– 50m BK Push to Foot touch (38) on 1:30
– 25m BK Push to Hand touch (19)
– 150m Easy - 100m Easy
- 2 x through for FS *aim for 100m splits of 1:05*:
– 25m FS Dive Start to Foot touch (15.5) on 45 sec
– 50m FS Push to Foot touch (33) on 1:30
– 25m FS Push to Hand touch (16.5)
– 150m Easy
LAP: 100 (200 Recov)
- 4 x (25 Sprint IM seq, 25 Easy) on 1:30
Power: 50m (150 Recov) – Skipped – legs too baked
- 2 x FS Power Kick 12.5m, easy rest of 50
- 2 x BK Power Kick 12.5m, easy rest of 50
Swim Down: 150m