Race pace session – plus weights
Warm Up: 800m
Kick: 250m
- 100 FS fins
- 3 x 50 Kick on 1:15
- 50 Easy
EN-1/2: 250m
- 5 x 50 FS on 1:00, Desc 1-5 from 43sec
- 50 Easy
Race Pace: 600m
- 600m FS, aim to swim no slower than 1:30/100m or 9:00
splits: 1:27, 2:58, 4:28, 5:57, 7:25, 8:50 - 200 Easy
LAP: 150m
- 6 x (25m FS Sprint, 25m walk back) on 1:30
- 100 Easy
Power: 50m
- 4 x mid-pool to wall blast, easy back
Swim Down: 200m