3 Days Out – SO Provincials – Mini-Drop-Taper Week
Warm Up: 700m
EN-1: 300
- 100 BK on 2:00
- 50 BK on 1:00
- 100 FS on 1:45
- 50 FS on 55
- 50 easy
LAP: 100 (100 recovery)
- 4 x (25 Build with turn, 25 easy) on 1:30
- 50 easy
Hypoxic: 100
- 2 x 50 FS Controlled Breathing (1:2 1:1) on 1:15
- 50 easy
Race Pace for 100’s: 150 (500 recovery) (Use blocks if possible)
- 50 BK R-P for 100, 3 x 50 Recovery on 1:15 (act: 38)
- 50 FS R-P for 100, 3 x 50 Recovery on 1:15 (act: 33)
- 25 BK R-P for 50, 25 easy, 2 x 50 Recovery on 1:15 (act: 18)
- 25 FS R-P for 50, 25 easy, 2 x 50 Recovery on 1:15 (act: 15)
Power: 50
- 2 x 25 Dive / 25 Sprint
- 4 x Dive / Breakout from Blocks
Swim Down : 200