Warm Up: 550m
Kick / EN-1: 200 / 400 (50 easy)
- 4 x 50 Fin Kick (2x BK, 2x FS)
- 2 x 100 BK on 2:00 act: 1:38 1:38
- 2 x 100 FS on 1:45 act: 1:28 1:26
- 50 easy
LAP: 150 (250 recovery)
- 3 x (25 BK, 25 easy) on 1:15 act: 20 20 20
- 50 easy
- 3 x (25 FS, 25 easy) on 1:15 act: 17 17 16.5
- 50 easy
Race Pace for 50m: 200 (800 Recov)
- 4 x (25 FS R-P swim 14, 75 to 125 easy) act: 16 15 15.5 16
- 4 x (25 BK R-P swim 17, 75 to 125 easy) act: 18 18 18 18
*** ensure rest is sufficient to swim at R-P ***
LAP Kick FS: 50 (50 recovery)
- 2 x (25 Fast Kick FS, 25 easy). act: 29 27
LaTol Kick FS: 100 (250 recovery)
- (50 FS Max Kick, 100 easy) act: 55
- 2 x (25 FS Max Kick, 75 easy) act: 24.5 24.5
Swim Down: 200