Race Pace Session
Warm Up: 800m
EN-1: 300m
- 3 x 100 FS on 1:45, swim 1:27
- 50 easy
Race Pace: 700m
- Wade through Shallow Pool
- 200m FS Fast on 3:00, swim 2:45 (act 2:40)
- 300m FS Hold, swim 4:30 (act 250m in 3:25)
- Out on Deck – wade through shallow pool out circle and back through
- 2 x 100 FS on 1:40, Descend (eg 1:30, 1:27) (act 1:27, 1:25)
EN-3: 300m
- 6 x 50m FS on 50 sec, swim 37 (act all 37 except last at 38)
Recovery: 500m
- 200 BK Fins
- 50 Kick
- 2 x 100 BK
- 50 Kick
Mid-Race Run Sim:
- 2 x (50 swim, shallow pool wade out/around/in, 50 swim)
Swim Down: 300m