Reduced Race Pace session – plus weights (max weight for power on key lifts, one set on others)
Warm Up: 500
EN 1/2: 400
- 3 x 50 FS on 1:00, Desc 1-3 (38, 39, 37)
- 2 x 25 FS Kick on 45 (27, 28)
- 3 x 50 BK on 1:05, Desc 1-3 (50, 47, 46)
- 2 x 25 BK Kick on 45 (28, 27)
Race Pace: 400m (700 Recov)
- BK Broken 100m as:
25m on 1:00 – 50m on 1:30 – 25m
( 17.5 – foot, 37 – foot, 18 – hand) - 100 Easy
- BK 50m Sprint (37 – foot)
- 100 Easy
- BK Broken 50m as:
25m on 45 – 25m (16-foot, 17-hand) - 150 Easy
- FS Broken 100m as:
25m on 1:00 – 50m on 1:30 – 25m
(14-foot, 32-foot, 15-hand) - 100 Easy
- FS 50m Sprint (32-foot)
- 100 Easy8
- FS Broken 50m as:
25m on 45 – 25m (14-foot, 15-hand) - 150 Easy
LAP/Power: 100
- 4 x 25 IM Sprint, 25 Easy
(FL-18, BK-19, BR-20, FS-15)
(tried kicking with power fins – killed bad knee)
Swim Down: 100