Early to accommodate ‘knee lube shot’ & Long
Warm Up: 600 (15 min)
- 4 x (25 FS, 25 BK)
- 100 FS
- 100 BK
- 2 x (50 FS, 50 BK)
Focus: 500m (11 min)
- 4 x 50 drill on 1:10
- 2 x 100 FS long and smooth on 20s rest
- 2 x 50 FS DPS w/ Fins on 15s rest
EN-1/2: 1300 (37 min)
12 x 50 FS DPS swim with fins and paddles as:
- 3 x 50 on 1:20 at 70% effort (DB ~ 42)
- 3 x 50 on 1:20 at 75% effort (DB ~ 40)
- 3 x 50 on 1:10 at 80% effort (DB ~ 38)
- 3 x 50 on 1:10 at 85+% effort (DB ~ 37)
Hold stroke count the entire time - 4 x 50 FS – No equipment on 20s rest
(DB aim ~40 on 60sec)
(**Lowest stroke count possible, fastest time**) - 2 x 100 DPS on 30s rest hold stroke count from 50’s, strong
(DB aim 1:25 on 1:55) - 200 FS DPS
- 100 easy
Kick: 350 (7 min)
- 6 x 50 Fin Kick on 1:00
- 50 easy
400 FS Race Pace Work: 1200 (25 min)
- 2 x [
– 4 x 25 FS on 30, swim 19
– plus 15 sec rest
– 50 FS, swim 39
– 50 easy ] - 2 x [
– 4 x 50 FS on 1:15, swim 39
– plus 15 sec rest
– 100 FS, swim 1:19 (Act: 2nd time: 5o’s all 39, 100 1:22)
– 100 easy ]
Kick: 200 (6 min)
- 4 x 50 Kick on 1:30
Swim Down: 100
Total: 4,250