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:
- 2 x 100 FS on 1:45 act:
- 50 easy
LAP: 150 (250 recovery)
- 3 x (25 BK, 25 easy) on 1:15 act: last 2 20 20 1x Build, 2x swim 19
- 50 easy
- 3 x (25 FS, 25 easy) on 1:15 act: 17 17 1x Build 2x swim 16
- 50 easy
Race Pace for 100m: 200 (800 Recov)
- 2 x 50 BK R-P for 100 BK on 1:00, swim ~39 act: 39 + 41 = 1:20
- 50 easy
- 200 recovery swim with fins
*** ensure rest is sufficient to swim at R-P ** - 2 x 50 FS R-P for 100 FS on 1:00, swim~34 act: 33.5 + 35.5 = 1:09
- 50 easy
- 200 recovery swim with fins
LAP Kick BK: 50 (50 recovery)
- 2 x (25 Fast Kick, 25 easy). act: 29 26
LaTol Kick BK: 100 (250 recovery)
- 75 BK Max Kick, 175 easy act: 1:28
- 25 BK Max Kick, 75 easy act: 22
Swim Down: 200