*** Don’t do extra … be fully recovered for Sunday ***
Warm Up: 500
EN-1 / EN-2: 500 / 100
- 3 x 100 FS on 2:00, 1x Swim, 1x Pull, 1x Swim
For swim aim for 1:33 to 1:35 - 6 x 50 FS on 1:00 descend by 1sec per 50 from 47 to end with a 42
- 50 easy
Kick: 200
- 4 x 50 FS Fin Kick on 1:00
- 50 easy
LAP: 100
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
- 2x touch and look for time, 2x with turn and push-off
LaTol Kick: 50
- 50 MAX Kick – beat Tuesday time
- 150 Recovery swim
Power: 50
- 4 x Bloc Dive / Breakout with 6 strokes
Swim Down: 200