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

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