Speed Session – plus last Power + maintenance weights
Warm Up: 900m
EN-1: 200m
- 2 x 50 FS on 1:00
- 2 x 50 BK on 1:05
- 50 Easy
LAP / Power: 250m (xx Recov)
- 2 x (25 BK Sprint, 25 Easy) on 2:00
- 100 Easy/Drills
- 2 x (25 FS Sprint, 25 Easy) on 2:00
- 100 Easy/Drills
- 4 x (25 IM Sprint, 25 IM Easy) on 2:00
- 150 Easy/Drills
- 2 x (12.5 Start Power, rest of 50 Easy)
- 100 Easy
- 2 x (12.5 Finish Power, rest of 50 Easy)
Swim Down: 100m