University of Sunshine Coast Pool – Race Pace session
Warm Up: 600m
EN-1: 800m
- 200 FS Pull on 3:15
- 200 BK on 15 sec
- 200 FS on 3:15
- 200 FS-IM
Race Pace: 900m
- 200 FS Fast on 3:15, swim 2:55 (act: 2:55)
- 300 FS Strong on 5:00, swim 4:30 or under (act: 4:31)
- Out at shallow end – run around to deep end – dive in – 50 BK Fast (strong kick)
- 200 FS Strong on 3:15, swim 3:00 or under (act: 3:03)
- 200 FS Strong, swim 3:00 or under (act: 3:03)
- Out at shallow end – run aound to deep end to finish
Recovery: 400m
- 400 BK
LAP: 150m (150 recovery)
- 3 x 50 (FS Sprint, 50 recovery)
Swim Down: 300m+ (act: 400m)