Race Pace Mix + Lactic Tolerance Kick BK + Weights
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: 1:40 1:40
- 2 x 100 FS on 1:45 act: 1:26 1:26
- 50 easy
LAP: 100 (150 recovery)
- 2 x (25 BK, 25 easy) on 1:15 Build with turn
- 2 x (25 FS, 25 easy) on 1:15 Build with turn
- 50 easy
Race Pace for 100m: 200 (400 Recov)
- 2 x 50 FS R-P for 100 FS on 1:00, swim ~34 act: 34 35
- 200 recovery swim with fins
- 2 x 50 BK R-P for 100 BK on 1:00, swim~38 act: 40 41 (poor … big guy in lane)
- 200 recovery swim with fins
LAP Kick BK: 50 (50 recovery)
- 2 x (25 Fast Kick, 25 easy). act: 26 27
LaTol Kick BK: 100 (200 recovery)
- 75 BK Max Kick, 25 easy, 2 x 50 recovery act: 1:24
- 25 BK Max Kick, 75 easy act: 21
Power: 50
- 4 x Dive/Breakouts – 3 dolphin + 6 Power strokes
- 2 extra dives
Swim Down: 200