Race Pace session for 100’s – plus 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 25 Kick on 20 sec
Race Pace: 500
- 50 BK – ON 1:30 50 BK – 100 Easy (36-38)
- 50 BK – ON 1:20 50 BK – 100 Easy (37-40)
- 50 BK Max (34)
- 200 Easy
- 50 FS – ON 1:20 50 FS – 100 Easy (32-34)
- 50 FS – ON 1:10 50 FS – 100 Easy (31-35)
- 50 FS Max (30.3)
- 200 Easy
LAP: 100 (skipped)
- 4 x (25 IM, 25 Easy) on 1:30
Include Turn and swim next stroke Easy
Power: 25
- 2 x 12.5m Power BK Dolphin, easy rest of 50
Swim Down: 200