Race Prep – WK 8/8 Friday

East Bayfield 11am-1pm – Last session before Taper!

really bad session – tired, cramps in legs and feet – cut short

Warm-Up:  800m

Aerobic Kick:  500m

• 100 BK Kick on 2:30
• 2 x 50 BK Kick on 1:15
• 4 x 25 BK Kick on 45
• 2 x 50 BR Kick on 1:15
• 2 x 50 FS Kick on 1:20
• 50 easy

EN-1: 200m

• 4 x 50 BK on 1:00, swim 46 sec

EN-1/2: 150m

• 3 x 50 BK on 1:00, desc from 45 sec

Race Pace for 50 BK:  400m

• 50 BK for time (act:  34)
• 200 easy
• 4 x [  only 3x [ due to cramping
  – 2 x 25 BK Sprint on 30 sec, swim 16
  – 150 easy ]
• 4 x 3 x (25 BK Sprint on 1:00)
• 150 easy
• 4 x (12.5m BK Sprint on 45)

Recovery: 300m

Race Pace for 50 FS: 100m  (broken 50’s on 10 sec)

• 50 FS for time
• 200 easy
• 2 x (25 FS on 30 sec, swim 13-14)
  – 150 Easy ]

Race Pace for 50 BR: 150m  (broken 50’s on 10 sec)

• 50 BR for time
• 200 easy
• 2 x [
  – 2 x (25 BR on 35 sec, swim 18-19)
  – 150 easy ]

Swim Down:  600m