Race Pace Mix + Lactic Tolerance Kick BK – crazy busy pool – lane rope swapped out (wouldn’t tighten)
Warm Up: 550m
Kick / EN-1: 200 / 400 (50 easy)
- 4 x 50 Fin Kick (2x BK, 2x FS with snorkel)
- 2 x 100 BK on 2:00 act: 1:39 1:41
- 2 x 100 FS on 1:45 act: 1:29 1:30
- 50 easy
LAP: 150 (250 recovery)
- 3 x (25 BK, 25 easy) on 1:15 3x Build with turn
50 easy- 3 x (25 FS, 25 easy) on 1:15 3x Build with turn
- 50 easy
Race Pace for 100m: 200 (800 Recov)
- 2 x 50 BK R-P for 100 BK on 1:00, swim ~40 act: 40 43 (trying to go fast beside two people)
- 50 easy
- 200 recovery swim with fins
- 2 x 50 FS R-P for 100 FS on 1:00, swim~34 act: 34 36 (back to my own lane)
- 50 easy
- 200 recovery swim with fins
LAP Kick BK: 50 (50 recovery)
- 2 x (25 Fast Kick, 25 easy). act: 27 28
LaTol Kick BK: 100 (250 recovery)
- 75 BK Max Kick, 25 easy, 2 x 50 recovery act: 1:27
- 25 BK Max Kick, 75 easy act: 22
Swim Down: 200