Down Week session
Warm Up: 500m
EN-1/2: 700m
- 4 x 50 FS on 1:00 Desc 1-4
- 2 x 25 FS Kick on 15
- 4 x 50 BK on 1:05 Desc 1-4
- 2 x 25 BK Kick on 15
- 3 x 50 IM Seq on 1:10
- 50 BR Kick
- 50 Easy
Race Pace: 50m
- 2 x (25 Sprint, 75 Easy) – 1x FS, 1x BK
- 100 Easy
LAP: 75m
- 3 x (25 Sprint, 25 Easy) on 2:00
- 50 Easy
Power: 50m
- 2 x explode Kick for 12.5m, easy rest of 50
- 2 x explode flags In/Out, easy rest of 50
Swim Down: 300m