Race Pace Session – University of the Sunshine Coast Pool
Warm Up: 600m
EN-1: 500m
- 200 FS Pull on 3:15, swim 3:00 (new paddles – great!)
- 100 BK on 2:00, swim 1:45
- 200 FS-IM
EN-2: 250m
- 4 x 50 FS on 1:00, swim 40
Race Pace: 850m
- 100 FS Fast on 1:45, swim <1:25
- 100 FS Hold on 1:45, swim 1:27
- 300 FS on 4:45, swim 4:20 (act: 4:38)
- 50 BK Fast – no rest
- 100 FS Recover on 15 sec
- 200 FS, swim <2:55 (act: 3:02)
Recovery: 300m
- 300 BK Fins
LAP: 200m
- 4 x 50 FS Sprint, 100 recovery
Sprint <40 (act: 36-37)
Swim Down: 300m