Race Pace session for 100’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 sec
Race Pace: 500
- 50 BK – ON 1:30 50 BK – 100 Easy
- 50 BK – ON 1:20 50 BK – 100 Easy
- 50 BK Max
- 200 Easy
- 50 FS – ON 1:20 50 FS – 100 Easy
- 50 FS – ON 1:10 50 FS – 100 Easy
- 50 FS Max
- 200 Easy
Power: 25
- 2 x 12.5m Power BK Dolphin, easy rest of 50
Swim Down: 200