Last week of Race Prep – kick-off session
Warm Up: 700
EN-1: 800
- 3 x 100 FS on 1:45
- 3 x 100 BK on 2:00
- 4 x 50 Kick Fins on 1:00
LAP: 200
- 4 x (25 BK Sprint, 25 Easy) on 1:30
*Ascend Stroke Rate 1-4 (18, 17, 16, 16) - 50 Easy
- 4 x (25 FS Sprint, 25 Easy on 1:30
*Ascend Stroke Rate 1-4 (16, 16, 14, 14)
Power: 25
- 2 x 12.5m BK Dolphin Max, easy rest of 50
Swim Down: 200