4 Days Out – SO Provincials – Mini-Drop-Taper Week
Warm Up: 600m
EN-1: 500
- 100 BK on 2:00
- 3 x 50 BK on 1:00
- 100 FS on 1:45
- 3 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 (450 recovery)
(Use blocks if possible)
- 3 x (25 BK R-P, 25 easy, 2 x 50 Recovery on 1:15) act: 17 17
1x with turn, 2x to touch - 200 recovery
- 3 x (25 FS R-P, 25 easy, 2 x 50 Recovery on 1:15) act: 15 15
1x with turn, 2x to touch
Power: 50
- 4 x Dive / Breakout from Blocks
Swim Down : 200