Speed Session + Weights
Warm Up: 550m
Aerobic Kick: 600m / 50 Recov
- 3 x 100 Kick (Fins: 1x FS, 1x BK – No Fins: 1x BR)
- 6 x 50 Kick (Fins: 2x FS, 2x BK – No Fins: 2x BR)
- 50 easy
EN-1/EN-2: 300 / 150 / 50 Recov
- 4 x 50 BK on 1:05, desc #3, 4
- 4 x 50 FS on 1:00, desc #3, 4
- 50 Strong choice
- 50 easy
LAP FS: 75 / 75 Recov
- 3 x (25 BK Fast, 25 BK easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)
LA Tol BK / LA Tol Kick: 150 / 50 / 300 Recov
- 75 BK Sprint, 25 easy – 2 x 50 recovery on 1:00 (Act: 60)
- 50 BK Sprint, 2 x 50 recovery on 1:00 (act: 39)
- 25 BK Sprint, 25 easy – 50 recovery (act: 17 … fastest this season)
- 2 x (25 Max Kick, 25 easy kick)
LAP FS: 75 / 75
- 3 x (25 FS Fast, 25 FS easy) on 1:30 (1x each of Build, Sprint to touch, Sprint with turn)
Blocks:
- 4 x Dive/Breakout
Swim Down: 200