Race Pace Mix + Lactic Tolerance Kick FS + Weights
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: 1:40 1:40
- 2 x 100 FS on 1:45 act: 1:28 1:27
- 50 easy
LAP: 150 (250 recovery)
- 3 x (25 BK, 25 easy) on 1:15 3x Build with turn
- 3 x (25 FS, 25 easy) on 1:15 3x Build with turn
- 50 easy
Race Pace for 50m Add-ups: 200 (800 Recov)
- 2 x 25 BK R-P for 50 BK on 45, swim ~17 act: 17 19 (the 17 was fast and smooth)
- 2 x 50 easy on 1:15
- 2 x 25 BK R-P for 50 BK on 45, swim 17 act: 18 19
- 200 recovery swim with fins
- 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus act: 15 16
- 2 x 50 easy on 1:15
- 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus act: 14 15
- 200 recovery swim with fins
LAP Kick FS: 50 (50 recovery)
2 x (25 Fast Kick, 25 easy). act:
LaTol Kick FS: 100 (250 recovery)
75 FS Max Kick, 25 easy, 2 x 50 recovery act:25 fs Max Kick, 75 easy act:
Swim Down: 200