6 Days Out – Taper Session
Warm Up: 600m
EN-1: 400
- 100 BK on 2:00, swim 1:40
- 2 x 50 BK on 1:00, swim 48
- 50 easy
- 100 FS on 1:45, swim 1:28
- 2 x 50 FS on 55, swim 42
- 50 easy
LAP: 50
- 2 x (25 Fast with turn, 25 easy) on 1:15, 1x BK, 1x FS
- 100 easy
Race Pace: 150 / 600 Recovery (use blocks if possible)
- 50 BK Sprint on 1:00, swim 37
- 25 BK Sprint on 45, swim 18
… - 300 Recovery
… - 50 FS Sprint on 1:00, swim 33
- 25 FS Sprint on 45, swim 16
… - 300 Recovery
Hypoxic: 150
- 3 x 50 FS on 1:30 with breathing 1 breath Down, 2 breaths Back (50m FS race pattern)
Power: 50
- 4 x Dive from Blocks + Dolphin + 6 Power Strokes 2x FS 2x BK
Swim Down: 300