East Bayfield early morning – Race Pace session for 100 BK
Warm Up: 800m
Aerobic Kick: 400m
- 6 x 50 BK Kick on 1:15 (act: poor – all over 60sec)
- 2 x 25 FS Kick on 45sec
- 2 x 25 BR Kick on 45sec
- 50 Easy
EN-1/2: 150
- 6 x 25 BK on 45sec, desc 1-6 from 23
- 50 Easy
Race Pace for 100 BK: 450m
- 2 x [
– 9 x (25 BK on 45 sec) Swim: 18 sec
act: 18-19
– 200 easy (5min) ]
Recovery: 300m
- 300 BK Fins
Race Pace for 50 FS: 100m – alternate Block/Push starts
- 4 x (25 FS on 1:15) Swim: 14 sec
- 150 easy (3 min)
Race Pace for 50 BR: 100m – alternate Block/Push starts
- 4 x (25 BR on 1:20) Swim: 19 sec
Starts practice
Swim Down: 600m