Down Under – University of the Sunshine Coast 50m pool
Race Pace Session
Warm Up: 1200m
- 300 FS Pull
- 300 BK
- 400 IM as 50 Drill, 50 Swim
- 200 Kick Mix
EN-2: 400m
- 4 x 100 FS on 1:45, swim <1:30
All just under 1:25 – good for LCM
Race Pace: 400m
- 2 x 200 FS on 15 sec, aim for <2:55 swim
First 200 was too fast in 2:50
Second 200 was 2:58
Recov: 300m
- 150 FS/BK mix
- 150 FS drill/swim
Power: 50m
- 4 x 12.5m blast, easy rest of 50
Recov: 350m
- 200 BK
- 150 FS
Swim Down: 500m