Lactic Tolerance (BK Bias) + Weights
Warm Up: 550
EN-1: 200
- 2 x 50 BK on 1:00, swim 48 act: 46 46
- 2 x 50 FS on 55, swim 42 act: 42 40
- 50 easy
LAP: 200 (300 Recovery)
- 4 x (25 BK Fast, 25 easy) on 1:15
2x Build with turn, 2x Fast to touch Fast act: 19 19 - 50 easy
- 4 x (25 FS Fast, 25 easy) on 1:15 2x
Build with turn, 2x Fast to touch Fast act: 16 16.5 - 50 easy
LaTol BK for 100: 400 (650 Recovery)
- 2 x (125 BK Max, 25 easy 3x 50 easy on 1:15) act: 1:46 1:48
- 50 BK Max, 2x 50 easy on 1:15) act: 36
- 200 swim recovery with fins (if Time)
Race Pace BK for 50: 100 (300 Recovery)
- 4 x ( – 25 Race speed FS (with Dive if possible)
– walk back or easy swim
– 50 DPS recovery ) act: no timing - 100 easy
Power: 50
- 2 x Floating Still at mid-pool – Blast to wall, easy rest of 50
- 2 x Dive / Breakout 2x FS, 2x BK
Swim Down: 200