Race Prep – WK 4/6 Wednesday

Race Pace Session – for 100’s – then weights

Warm Up:  500m

EN-1/2 500m

• 6 x 50 FS on 1:00 Desc in pairs
• 6 x 50 BK on 1:05 Desc in pairs

Race Pace:  450m

• 2 x {
  – 50 BK Dive start (aim 37) on 1:30
  – 50 BK Push Start (aim 38)
  – 100 Easy }
• 50 BK Max Speed
• 200 Easy
• 2 x {
  – 50 FS Dive start (aim 32) on 1:25
  – 50 FS Push Start (aim 33)
  – 100 Easy }

Swim Down:  200m