18 Days Out from Nationals – less taper this year
Race Pace Session + weights
Warm Up: 500m
EN 1/2: 700 / 100
- 2 x 100 FS on 1:45
- 2 x 50 FS on 1:00
- 2 x 25 FS on 30 Pick-up
- 50 easy
- 2 x 100 BK on 2:00
- 2 x 50 BK on 1:05
- 2 x 25 BK on 35 Pick-up
- 50 Easy
Race Pace: 400m
- 3 x [(2 x 25 BK Sprint on *), 100 Easy]
*#1 on 1:00, #2 on 50, #3 on 45 - 50 BK Sprint
- 150 Easy
- 3 x [(2 x 25 FS Sprint on 45), 100 Easy]
- 50 FS Sprint
150 Easy
LAP: 100m
4 x (25 Mid-Pool to wall and back Sprint, 25 Easy) on 1:30
2x BK, 2x FS
Power: 50
4 x 12.5m Power Kick, easy rest of 50
Swim Down 100m