Race Pace session – for 50’s – plus weights
Warm Up: 500m
EN 1/2: 500m
- 4 x 50 FS on 1:00, Desc 1-4
- 4 x 50 BK on 1:05 Desc 1-4
- 4 x 25 Kick on 20
- 50 Easy
Race Pace: 500m
- 5 x 25 BK Sprint on 1:00 (1x Dive, 4x Push)
- 150 Easy
- 3 x 25 BK Sprint on 50 sec (1x Dive, 2x Push)
- 150 Easy
- 2 x 25 BK Sprint on 45 sec (1x Dive, 1x Push)
- 200 Easy
- 5 x 25 FS Sprint on 1:00 (1x Dive, 4x Push)
- 150 Easy
- 3 x 25 FS Sprint on 50 sec (1x Dive, 2x Push)
- 150 Easy
- 2 x 25 FS Sprint on 45 sec (2 x Dive from Blocks)
Swim Down: 0