Race Prep – WK 4/6 Wednesday

Race Pace Session – for 100’s – then weights

Warm Up:  500m

EN-1/2 500m

• 4 x 50 FS on 1:00 Desc 1-4
• 4 x 50 BK on 1:05 Desc 1-4
• 4 x 50 IM on 1:15

Race Pace:  500m

• 2 x {
  – 50 BK Dive start (aim 36) on 1:30
  – 50 BK Push Start (aim 37)
  (36+39, 37+38)
  – 100 Easy }
• 50 BK Max Speed (34.5)
• 200 Easy
• 2 x {
  – 50 FS Dive start (aim 30.5) on 1:15
  – 50 FS Push Start (aim 32)
  (31+34, 32+34)
  – 100 Easy }
• 50 FS Max Speed (30)
• 200 Easy

LAP:

• 2 x (25 IM Sprint, 25 Easy) on 1:30
  (skipped 2x ,pre)

Power: skipped

• 4 x (12.5 Power Kick, easy rest of 50)

Swim Down:  200m