East Bayfield 11am-1pm – First day of 21 Day Taper after a day and a half rest.
This session too 2hr
Warm Up: 1000m
EN-1: 200m
- 4 x 50 BK on 1:00, swim 45
Race Pace: 500m Total
Race Pace for 100 BK: 200m
- 2 x [
– 25 Block Start BK on 30, swim 17
– 50Push Start BK on 50, swim 36
– 25 Push Start BK, swim 18
– 200 easy ] act: #1 17, 37, 20, #2 16, 38, 18
Race Pace for 50 BK: 100m
- 2 x [
– 25 Block Start BK on 30, swim 16
– 25 Push Start BK, swim 17
– 150 easy ] act: #1 16, 18 #2 17, 18
Recovery: 200m Mix
Race Pace for 50 FS: 100m
- 2 x [
– 25 Block Start FS on 30, swim 13
– 25 Push Start FS, swim 14
– 150 easy ] act: #1 13, 14 #2 13, 15
Race Pace for 50 BR: 100m
- 2 x [
– 25 Block Start BR on 35, swim 18
– 25 Push Start BR, swim 19
– 150 easy ] act: #1 18, 20 #2 18, 20
Recovery: 200m Mix
LAP: 100m
- 4 x (25 Block Start Sprint, 25 easy) on 2:00
2 x FS (act: 13, 13), 2 x BR (act: 18, 19)
Swim Down: 600m (Total Work: 1200, WU/SD 1400, easy 1100)