Race Prep – WK 6/6 Wednesday

Time Trial 100’s + Weights

Warm Up:  500m

EN-1/2: 450/150

• 5 x 50 FS on 1:00 Desc 4,5
• 5 x 50 BK on 1:05 Desc 4,5
• 4 x 25 Kick on 1:00
• 50 Easy

Race Pace:  400m (800 Recov)

• 100 BK for time (1:18)
• 150 Easy
• 50 BK for time (34.6)
• 100 Easy
• 2 x 25 BK on 45
• 200 Easy
• 100 FS for time (1:09)
• 150 Easy
• 50 FS for time (29.9)
• 100 Easy
• 2 x 25 FS on 45
• 150+ Easy
• 100 IM for time – skipped – ran out of time

Swim Down:  150