Race Pace Time Trial Session – 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
- 2 x 50 IM on 1:10
- 50 Easy
Race Pace: 500m
- 100 BK for time (1:16.5)
- 150 Easy
- 50 BK Sprint Dive on 1:30, aim 36 (act 36)
- 50 BK Sprint Push, aim 37 (act 38)
- 150 Easy
- 100 FS for time (1:11 – and really tough)
- 150 Easy
- 50 FS Sprint Dive on 1:30, aim 30.5 (act 31)
- 50 FS Sprint Push, aim 32 (act 34)
- 150 Easy
- 100 IM for time (1:22)
- 150 Easy
LAP: 100m
- 4 x (25 IM Seq, 25 Easy) on 1:30
Swim Down: