Race Pace Mix + Lactic Tolerance Kick BK
Warm Up: 550m
Kick / EN-1: 200 / 400 (50 easy)
- 4 x 50 Kick on 1:30 (2x BK, 2x FS)
- 2 x 100 BK on 2:00 act:
- 2 x 100 FS on 1:45 act:
- 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 100m: 200 (400 Recov)
- 2 x 50 BK R-P for 100 BK on 1:00, swim ~39 act: 38 39.5
- 200 recovery swim with fins
- 2 x 50 FS R-P for 100 FS on 1:00, swim~34 act: 34 35
- 200 recovery swim with fins
LAP Kick BK: 50 (50 recovery)
- 2 x (25 Fast Kick, 25 easy). act:28 25
LaTol Kick BK: 100 (200 recovery)
- 75 BK Max Kick, 25 easy, 2 x 50 recovery act: 1:25
- 25 BK Max Kick, 75 easy act: 20
Swim Down: 200