Last session of the week – Time Trials and 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 1:05
Race Pace: 500m
- 100 BK for time (1:19)
- 150 Easy
- 50 BK Sprint Dive on 1:15 (37)
- 50 BK Sprint Push (39)
- 150 Easy
- 100 FS for time (1:10)
- 150 Easy
- 50 FS Sprint Dive on 1:15 (33)
- 50 FS Sprint Push, aim (33.5 – higher stroke rate)
- 150 Easy
- 100 IM for time (1:24)
- 150 Easy
Tough session – all Time-Trial swims were > than last week
Broken 100’s were on less rest
LAP: 100m
- 4 x (25 IM Sprint, 25 Easy) on 1:30
(FL-16, BK-16.5, BR-20, FS-13)
Swim Down: 300m