5 Days Out – SO Provincials – Mini-Drop-Taper Week
Warm Up: 600m
EN-1: 400
- 100 BK on 2:00
- 2 x 50 BK on 1:00
- 100 FS on 1:45
- 2 x 50 FS on 55
- 50 easy
LAP: 100 (100 recovery)
- 4 x (25 Build with turn, 25 easy) on 1:15
Race Pace for 100’s: 150 (300 recovery)
- 50 Race Speed BK on 1:00, 25 RP BK act: 37 19 (tough 25)
- 3 x 50 recovery on 1:15
- 50 Race Speed FS on 1:00, 25 RP FS act: 33 17 (again, tough 25)
- 3 x 50 recovery on 1:15
Hypoxic: 150
- 3 x 50 Controlled Breathing on 1:15 2:2 1:2 1:1 (act: 39 39 35!)
Swim Down : 200