Race Pace Session + weights for power and maintenance
Warm Up: 500m
EN-1: 300
- 2 x 50 FS on 1:00
- 2 x 50 BK on 1:05
- 50 FL-BK, 50 BR-FS on 1:10
- 50 Easy
Race Pace: 300m
- 50 BK (1st 50 of 100), 100 Easy
- 50 BK (2nd 50 of 100), 100 Easy
- 25 BK on 1:00 – 25 BK (as broken 50), 50 Easy
- 150 BK Drills
- 50 FS, 100 Easy
- 50 FS, 100 Easy
- 25 FS on 1:00, 25 FS, 100 Easy
LAP: 100m
- 4 x (25 IM seq Sprint, 25 Easy Next IM Seq) on 1:30+
Swim Down: 200m