9 Days Out – Start of Taper / Recovery Session
Warm Up: 700m
EN-1: 300
- 100 BK on 2:00, swim 1:40 act: 1:35
- 50 BK on 1:00, swim 48 act: 46
- 100 FS on 1:45, swim 1:28 act: 1:25
- 50 FS, swim 42 act: 40
- 50 easy
LAP: 100
- 2 x (25 Fast, 25 easy) on 1:15, 1x BK, 1x FS
- 50 easy
- 2 x (25 easy, 25 Fast) on 1:15, 1x BK, 1x FS
- 50 easy
Race Pace for 50: 100
- 25 BK Sprint on 45, swim 17 act: 16.5 (clean, fast, smooth)
- 25 BK Sprint, swim 18 act: 18
- 2 x 50 recovery on 1:15
- 25 FS Sprint on 45, swim 14 act: 14
- 25 FS Sprint, swim 15 act: 15
- 200 BK Fins Recovery
Power: 50
- 4 x Dive from Blocks + Dolphin + 6 Power Strokes 2x FS 2x BK
Swim Down: 300