Race Pace Time Trial Session – then weights
Warm Up: 500m
EN-1/2 500m
- 5 x 50 FS on 1:00 Desc 1-4
- 5 x 50 BK on 1:05 Desc 1-4
- 50 Easy
Race Pace: 500m
- 100 BK for time – 1:17.5
- 150 Easy
- 50 BK Sprint Dive on 1:30, aim 35 (38)
- 50 BK Sprint Push, aim 37 (41)
- 200 Easy
- 100 FS for time – 1:08
- 150 Easy
- 50 FS Sprint Dive on 1:30, aim 31
- 50 FS Sprint Push, aim 33
- 200 Easy
LAP: 100m
- 4 x (25 Sprint, 25 Easy) on 1:30
Swim Down: