Re-Return to the Pool – Week 8 – Tuesday

MSO Provincials – 4 Days Out

An A.K. Session

Warm Up / Pre Sets:

• 200 swim warm-up
• 100 kick
• 4 x 50 swim sighting @ 1:15
  – Head up breath every 4-5 strokes

***  8 x 50 swim

@       Go On RED:
           #1  Top (60)
55      #2  55     #6     5
50      #3  45     #7   55
45      #4  30    #8   40
40      #5  10
………………or………………..
@       Go On RED:
           #1  Top (60)
60      #2  60     #6  30
55      #3   55     #7   25
50      #4  45     #8   15
45      #5   30

Main Set:

2 x  [

• 400 at 800/1500m pace @ 7:15 / 7:45 / 8:00
• 300 breathing every 3/5 by 50 @ 5:45 / 6:00 / 6:15
• 200 negative split (2^nd 100 faster than 1^st 100) @ 3:15 / 3:45 / 4:00
• 100 as 25 easy/50 fast/25 easy @ 1:30
• 2 mins extra recovery
  ]

100 cool down

TOTAL: 3000m