Peak Intensity Week 2
4,000 yards average per day
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| Mia and Ella Ristic |
Goal: 500 Free pace work. High Intensity Training
Warm up
400 Free
4x100 Free
4x50 Free
(All on 10 seconds rest)
Pace Work for 500 Free
2 rounds
5x100 on 1:50
Take your 500 goal time and figure out what your 100 splits need to be. Make sure your average 100 splits are on pace to meet your goal 500 time.
Pull w/paddles and buoy
1x600 (75 Bk, 25 Fr)
Focus on rotation, hand to hip connection
Swim
1x400 (Build 75 brst, easy 25 fr)
Focus on long pull downs
Hardest Interval Possible
3 rounds
3x100IM
Focus on back to brst turns. Make the base!
Lane 1 on 1:25
Lane 2 on 1:30
Lane 3 on 1:35
Lane 4 on 1:40
EZ 100 Cool down
Dryland
Circuit - 60 seconds per station for 15 min.
Station 1: Drop jumps
Station 2: V hold
Station 3: Run
Push ups
Stretch
