7 Days Out – Taper Session
Warm Up: 600m
EN-1: 400
- 100 BK on 2:00, swim 1:40 act: 1:35
- 2 x 50 BK on 1:00, swim 48 act: 45, 45
- 50 easy
- 100 FS on 1:45, swim 1:28 act: 1:20
- 2 x 50 FS on 55, swim 42 act: 39 38
- 50 easy
LAP: 50
- 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS
- 100 easy
Race Pace for 100’s: 200m / 600 recovery
Two Broken 100’s on short rest … considered making it easier … but stuck with this
- 25 BK Sprint on 45, swim 18 act: 17.5
- 50 BK Sprint on 1:00, swim 37 act: 37.5
- 25 BK Sprint, swim 19 act: 19 … so a Broken 100 BK in 1:14 … pretty good
… - 300 Recovery
… - 25 FS Sprint on 45, swim 15 act: 15
- 50 FS Sprint on 1:00, swim 33 act: 33
- 25 FS Sprint, swim 17 act: 16 … so a Broken 100 FS in 1:04 … pretty good
… - 300 Recovery
Power: 50
- 4 x Dive from Blocks + Dolphin + 6 Power Strokes 2x FS 2x BK
Swim Down: 300