Race Pace Mix + Lactic Tolerance Kick FS
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: 1:39 1:36
- 2 x 100 FS on 1:45 act: 1:26 1:25
- 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 18
- 2 x 50 easy on 1:15
- 2 x 25 BK R-P for 50 BK on 45, swim 17 act: 17 18.5
- 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: 15 16.5
- 200 recovery swim with fins
LAP Kick FS: 50 (50 recovery)
- 2 x (25 Fast Kick, 25 easy). act: 28 27
LaTol Kick FS: 100 (200 recovery)
- 75 FS Max Kick, 25 easy, 2 x 50 recovery act: 1:34
- 25 FS Max Kick, 75 easy act: 22
Swim Down: 200