Don's

Sprinters CF Nationals Program – Race Prep WK 3/5

Warm Up:  500

EN-1 / EN-2:  500 / 100

• 100 FS Pull on 2:00
• 2 x 100 FS on 2:00, swim 1:35 to 1:40
• 6 x 50 FS on 1:00 descend by 1sec per 50 from 47 to end with a 42
• 50 easy

Race Pace:  350

• 1 x RP for 200 – target 2:55,  with very simple splits as follows:
  [ {21, 22} 43 + {22, 22} 44 for 1:27 and  {22, 22} 44 + {22, 22} 44 for  1:28] broken as follows:
  - 50 on 1:00, swim 43 (Block Start if Possible)
  - 100 on 2:00, swim 1:28
  - 50 swim 44
  - 150 Recovery
• 1 x RP for 100 FS – target 1:17
  [{18.5, 19} for 37.5 and {19, 20.5} for 39.5]
  broken as follows:
  - 50 FS on 1:00, swim 37.5 (block start if possible)
  - 50 FS, swim <40
  - 100 Recovery
• 1 x RP for 50 FS – target 35 [17, 18]
  - 25 FS on 30, swim 17 (block start if possible)
  - 25 FS, swim 18
  - 100 Recovery

Kick:  150

• 3 x 50 FS Kick on 1:30

LAP:  100

• 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
• 2 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 (killer) – note time
• 150 Recovery swim

Power:  50

• 4 x Bloc Dive / Breakout with 6 strokes

Swim Down:  200

Sprinters CF Nationals Program – Race Prep WK 3/5
(volume dropped a little  today for recovery)

Warm Up:  500

EN-1:  900

• 200 FS on 3:45, swim ~3:15
• 4 x 100 FS on 2:00, swim 1:33 to 1:35 (1x Swim, 1x Pull, 2x Swim)
• 2 x 50 on 1:00, swim 44
• 50 easy

EN-2:  200

• 2 x 50 on 1:00, swim 42

Kick:  150

• 3 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

LAP Kick:  50

• 2 x (25 Fast Kick, 25 easy) with 30 sec rest

Power: 50

• 4 x Block Dive / Breakout with 6 strokes

Swim Down:  200

Sprinters CF Nationals Program – Race Prep WK 3/5

Borden Noon – Recovery Session

Warm Up:  500

Recovery:  400

• 200 FS Fins
• (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)

Kick:  200

• 1 x 100 Fin Kick on 2:00
• 2 x 50 Fin Kick on 1:00

EN-1: 800

• 200 FS on 3:45
• 2 x 100 FS Pull on 2:00
• 2 x 100 FS on 1:50, swim 1:35
• 4 x 50 FS on 1:00, swim 45
• 50 easy

LAP:  100

• 4 x (25 FS Fast off the blocks,  25 easy) on 1:30 2x ‘finish’ 2x flip
• 100 Recovery

Power:  50

• 4 x Block Dive + Breakout 6 strokes

Swim Down:  200

Sprinters CF Nationals Program – Race Prep WK 3/5

Warm Up:  500

EN-1 / EN-2:  500 / 150

• 100 FS Pull on 2:00
• 2 x 100 FS on 2:00, swim 1:35 to 1:40
• 7 x 50 FS on 1:00 descend by 1sec per 50 from 48 to end with a 42
• 50 easy

Race Pace:  400

• 1 x RP for 200 – target 2:55,  with very simple splits as follows:
  [ {21, 22} 43 + {22, 22} 44 for 1:27 and  {22, 22} 44 + {22, 22} 44 for  1:28] broken as follows:
  - 4 x 50 on 55 sec, swim 43, 44, 44, 44
  - 150 Recovery
• 2 x RP for 100 FS – target 1:17
  [{18.5, 19} for 37.5 and {19, 20.5} for 39.5]
  broken as follows:
  - 25 FS on 45, swim <19 (block start if possible)
  - 50 FS on 1:00, swim 38
  - 25 FS, swim <21
  - 100 Recovery

Kick:  200

• 4 x 50 FS Kick on 1:30

LAP:  150

• 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
• 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 (this is killer) – note time
• 150 Recovery swim

Power:  50

• 4 x Bloc Dive / Breakout with 6 strokes

Swim Down:  200

*** This is the last week of February ***

Distance Program Holiday – WK 2 of 2

After racing Sunday, go a little easier today if needed … keep the volume.

Sprinters CF Nationals Program – Race Prep WK 3/5
(volume at the end of this week is dropped a little for recovery…then two more hard weeks before taper)

Warm Up:  500

EN-1:  900

• 2 x 200 FS on 3:45, swim ~3:15
• 4 x 100 FS on 2:00, swim 1:33 to 1:35 (1x Swim, 1x Pull, 2x Swim)
• 2 x 50 on 1:00, swim 44
• 50 easy

EN-2:  200

• 4 x 50 on 1:00, swim 42

Kick:  200

• 4 x 50 FS Fin Kick on 1:00
• 50 easy

LAP:  150

• 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
• 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
  2x touch and look for time, 2x with turn and push-off

LAP Kick:  100

• 50 Fast Kick, 50 easy swim
• 2 x (25 Fast Kick, 25 easy) with 30 sec rest

Power: 50

• 4 x Block Dive / Breakout with 6 strokes

Swim Down:  200

*** 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

Borden Noon – Mixed session

Warm Up:  500

EN-1:  900

• 2 x 200 FS on 3:45, swim ~3:15
• 5 x 100 FS on 2:00, swim 1:35 to 1:40 (1x Swim, 2x Pull, 2x Swim)
• 50 easy

EN-2:  200

• 4 x 50 on 1:00, swim 42

Kick:  200

• 2 x 100 FS Fin Kick on 2:00
• 50 easy

Race Pace: 250

• 2 x RP for 100 FS – target 1:17
  [{18.5, 19} for 37.5 and {19, 20.5} for 39.5]
  broken as follows:
  - 25 FS on 45, swim <19 (block start if possible)
  - 50 FS on 1:00, swim 38
  - 25 FS, swim <21
  - 100 Recovery
• 1 x RP for 50 FS – target 35 [17, 18]
  - 25 FS on 30, swim 17 (block start if possible)
  - 25 FS, swim 18
  - 100 Recovery

LAP:  150

• 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
• 2 x (25 Block Dive FS Fast, 25 Easy) on 1:30 look for time
• 50 easy

LAP Kick:  100

• 50 Fast Kick (not max like Tuesday), 50 easy swim
• 2 x (25 Fast Kick, 25 easy) with 30 sec rest

Power Kick: 50

• 4 x Max Underwater Dolphin to 10m, easy rest of 25

Swim Down:  200

(Distance Holiday Time)

Sprinters CF Nationals Program – Race Prep WK 2/5

Borden Noon – Recovery Session

Warm Up:  500

Recovery:  400

• 200 FS Fins
• (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)

Kick:  200

• 1 x 100 Fin Kick on 2:00
• 2 x 50 Fin Kick on 1:00

EN-1: 800

• 200 FS on 3:45
• 2 x 100 FS Pull on 2:00
• 2 x 100 FS on 1:50, swim 1:35
• 4 x 50 FS on 1:00, swim 45
• 50 easy

LAP:  100

• 4 x (25 FS Fast off the blocks,  25 easy) on 1:30 2x ‘finish’ 2x flip
• 100 Recovery

Power Kick: 50

• 4 x Push-off fast Dolphin to 12.5m, easy rest of 25

Power:  50

• 4 x Block Dive + Breakout 6 strokes
  ** You can do more than 4 if you feel like it **

Swim Down:  200

Borden Noon

Sprinters CF Nationals Program – Race Prep WK 2/5

If you didn’t swim Monday, consider it gone … Especially if you are racing on Sunday.

Warm Up:  500

EN-1 / EN-2:  500 / 150

• 100 FS Pull on 2:00
• 2 x 100 FS on 2:00, swim 1:35 to 1:40
• 7 x 50 FS on 1:00 descend by 1sec per 50
  eg. to end with a 42, start with a 48 ***Hit your target times**

Race Pace:  300

• 1 x RP for 200 – target 2:55,  with very simple splits as follows:
  [ {21, 22} 43 + {22, 22} 44 for 1:27 and  {22, 22} 44 + {22, 22} 44 for  1:28] broken as follows:
  - 4 x 50 on 1:00, swim 43, 44, 44, 44
  - 150 Recovery
• 1 x RP for 100 FS – target 1:17
  [{18.5, 19} for 37.5 and {19, 20.5} for 39.5]
  broken as follows:
  - 25 FS on 45, swim <19 (block start if possible)
  - 50 FS on 1:00, swim 38
  - 25 FS, swim <21
  - 100 Recovery

Kick:  200

• 4 x 50 FS Kick on 1:30

LAP:  150

• 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
• 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 (this is killer) – note time
• 150 Recovery swim

Power:  50

• 4 x Bloc Dive / Breakout with 6 strokes

Swim Down:  200

FAMILY DAY HOLIDAY – Good Luck

Distance Program Holiday – WK 1 of 2

Sprinters CF Nationals Program – Race Prep WK 2/5

Warm Up:  500

EN-1:  900

• 2 x 200 FS on 3:45, swim ~3:15
• 4 x 100 FS on 2:00, swim 1:35 to 1:40 (1x Swim, 1x Pull, 2x Swim)
• 2 x 50 on 1:00, swim 47
• 50 easy

EN-2:  200

• 4 x 50 on 1:00, swim 42

Kick:  200

• 4 x 50 FS Fin Kick on 1:00
• 50 easy

LAP:  150

• 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
• 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
  2x touch and look for time, 2x with turn and push-off

LAP Kick:  100

• 50 Fast Kick, 50 easy swim
• 2 x (25 Fast Kick, 25 easy) with 30 sec rest

Power Kick:

• 2 x Max Underwater Dolphin to 10m, easy rest of 25

Power: 50

• 4 x Block Dive / Breakout with 6 strokes

Swim Down:  200

Borden Closed today 14-Feb … Happy Valentine’s Day

Warm Up:  500

Sprinters

EN-1:  400

• 100 FS Fins on 20sec rest
• 100 FS Pull on 20sec
• 100 FS, hit your aerobic pace

EN-2:  100

• 2 x 50 FS on 1:00, swim 42-43
• 50 easy

Race Pace:  300

• 1 x RP for 200 – target 2:55,  with very simple splits as follows:
  [ {21, 22} 43 + {22, 22} 44 for 1:27 and  {22, 22} 44 + {22, 22} 44 for  1:28]
  broken as follows (the easiest broken 200):
  - 4 x 50 on 1:00, swim 43, 44, 44, 44
  - 150 Recovery
• 1 x RP for 100 FS – target 1:17
  {[18.5, 19] for 37.5 and [19, 20.5] for 39.5}
  broken as follows:
  - 25 FS on 40, swim <19 (block start if possible)
  - 50 FS on 1:00, swim 38 ** note start time on the clock **
  - 25 FS, swim <21
  - 100 Recovery

Kick: 200

• 4 x 50 FS Kick on 1:30 (no fins)
• 50 easy

LaTol Kick: 50

• 2 x (25 Max FS Kick, 50 easy swim, 45 sec rest)
• 50 easy

LAP:  100 / 100 Recovery

• 50 FS Block Start Sprint, 50 easy on 2:30+
  - swim ~ 2-3 sec slower than your best 50 time
• 2 x (25 FS Block Start Sprints, 25 easy) on 1:30+
  - swim target ~19

Power:  100

• 4-6 Block Dive Breakouts if possible with rest
• and/or wall start breakouts
• and/or 50′s as flags-in to flags-out max at 25m wall

Distance

EN-1 / EN-2:  1000 / 500

• 2 x 50 FS on 1:00, swim 45
• 2 x 100 FS on 1:45, swim 1:30
• 200 FS, swim <3:05
• 50 easy
• 5 x 100 FS on 1:45, desc 1-5 from 1:29
• 50 easy
• 2 x 50 BK on 1:05, swim 50
• 4 x 100 BK on 2:00, desc 1-4 from 1:38
• 50 easy

EN-3:  700

• 5 x 50 BK on 1:00, swim 46
• 100 Recovery
• 9 x 50 FS on 1:00, swim 40
• 100 Recovery

Kick:  350

• 7 x 50 Kick on 1:20
• 50 easy

LAP:  150

• 6 x (25 Fast ‘mix’, 25 easy)

Swim Down:  200

Borden is Closed for Noon Swim Thurs 13-Feb and Fri 14-Feb … no news yet re Family Day Mon 17-Feb

Distance Workout

Warm Up:  500

EN-1:  1600

• 200 BK Fins on 3:30
• 200 BK on 4:00
• 400 FS Fins with every 4th length BK on 20 sec
• 50 easy
• 2 x 200 FS Pull on 3:30, swim <3:00
• 2 x 200 FS on 3:30, swim <3:05
• 50 easy

EN-2:  600

• 2 x 50 BK on 1:00, swim 47
• 100 BK, swim 1:35
• 50 Recovery
• 2 x 50 FS on 1:00, swim 42
• 3 x 100 FS on 1:40, swim 1:25
• 50 Recovery

Kick:  400

• 2 x 100 Fin Kick on 2:00
• 4 x 50 Fin Kick on 1:00

LAP:  200 / 200 Recovery

• 4 x (50 Fast 1:00, 50 easy on 1:30)

Swim Down:  200

Sprinter Workout

Warm Up:  500

EN-1:  800

• 200 FS Fins on 20-30 rest
• 200 FS on 20-30 sec rest
• 2 x 100 FS Pull on 20 sec
• 2 x 100 FS on 15 sec rest
• 50 easy

EN-2:  200

• 2 x 50 FS on 1:00, swim 43
• 100 FS, swim <1:30

Race Pace:  150
** take note if you can hit the target swim times – if not, next time go on 5 or 10 sec longer in any segment you don’t make **

• 1 x RP for 100 FS – target 1:17 {[18.5, 19] for 37.5 and [19, 20.5] for 39.5}
  broken as follows:
  - 25 FS on 30, swim <19 (block start if possible)
  - 50 FS on 1:00, swim 38
  - 25 FS, swim <21
  - 100 Recovery
• 1 x RP for 50 FS – target 35 [17, 18]
  broken as follows:
  - 25 FS on 30, swim 17 (block start if possible)
  - 25 FS, swim 18
  - 100 Recovery

Kick:  200

• 4 x 50 FS Fin Kick on 1:00

LAP Kick:  150

• 3 x (25 FS Fast Kick, 50 easy swim)

LAP:  100

• 4 x (25 Fast off blocks, 25 easy) on 1:30+
  2x touch and note time, 2x include turn and breakout at the 25 wall
  Swim 1-2 sec off your best 25 and focus on being technically perfect.

Swim Down:  200

Borden Noon – Recovery Session

Warm Up:  500

Recovery:  800

• 200 BK Fins
• 200 FS Fins
• 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)
• 4 x 25 FS Fins/Snorkle Long Stroke

Kick:  200

• 2 x 100 Fin Kick on 2:00, easy

EN-1:  900

• 200 BK on 4:00
• 2 x 100 BK on 2:00
• 200 FS Pull on 3:30
• 3 x 100 FS on 1:45, swim 1:30

Kick:  300

• 6 x 50 Fin Kick on 1:00
• 100 Recovery

LAP:  350

• 4 x (50 Fast on 1:00, 50 easy on 1:30) 2x FS, 2x BK
  Sprinters:  skip the above and do 150 Power/Power Kick
• 100 Recovery
• 6 x (25 Fast Blocks mix, 25 easy) on 1:30

Swim Down:  200

Borden Noon

Warm Up:  500m

EN-1 / EN-2:  1000 / 450

• 2 x 50 FS on 1:00, swim 45
• 2 x 100 FS on 1:45, swim 1:30
• 200 FS, swim <3:05
• 5 x 100 FS on 1:45, desc 1-5 from 1:29
• 50 easy
• 50 BK on 1:00, swim 50
• 4 x 100 BK on 2:00, desc 1-4 from 1:38

EN-3:  700

• 5 x 50 BK on 1:00, swim 45
• 100 Recovery
• 9 x 50 FS on 1:00, swim 40
• 100 Recovery

Kick:  350

• 7 x 50 Fin Kick on 1:00

LAP:  150

• 6 x (25 Fast ‘mix’, 25 easy)

Swim Down:  200

Sprinters: This is also a reduced day for Recovery … cut if too much

Note – this session is 100 / 50 oriented

Warm Up:  500m

EN-1 / EN-2:  400 / 100

• 2 x 50 FS on 1:00
• 100 FS Pull on 20 sec
• 100 FS on 20 sec
• 4 x 50 FS on 1:00, desc 1-4 from aerobic

Race Pace:  250

• 2 x RP for 100 FS – target 1:17 {[18, 19] for 38 and [19, 20] for 39}
  - 25 FS on 30, swim 18 (block start if possible)
  - 50 FS on 1:00, swim 38
  - 25 FS, swim 20
  - 100 Recovery
• RP for 50 FS – target 35 [17, 18]
  - 25 FS on 30, swim 17 (block start if possible)
  - 25 FS, swim 18
  - 100 Recovery
  

Kick:  200

• 4 x 50 Fin Kick on 1:00

LA Tol Kick: 50

• 2 x (25 max FS Kick, 25 easy kick, 50 recovery swim)

LAP: 200

• 2 x (50 FS Fast, 50 easy, +min 30 sec extra rest)
  ** Target time ~38 … Blocks for 1 if possible
• 4 x (25 Fast, walk back)
  ***Blocks if Possible***

Power:  100

• Dive / Breakout repeats … with start commands

Swim Down:  200

Third Week of work in row – in prep for two week break

Borden Noon

Warm Up:  500m

EN-1:  1600

• 200 BK Fins on 20 sec
• 200 BK on 20 sec
• 400 FS Fins with every 4th length BK on 20 sec
• 2 x 200 FS Pull on 3:30, swim <3:00
• 2 x 200 FS on 3:30, swim <3:05
• 50 easy

EN-2:  600

• 2 x 50 BK on 1:00, swim 45
• 100 BK, swim 1:30
• 100 Recovery
• 2 x 50 FS on 1:00, swim 40
• 3 x 100 FS on 1:40, swim 1:25

Kick:  400

• 2 x 100 Fin Kick
• 4 x 50 Fin Kick

LAP:  200

• 8 x (25 Fast, 25 easy) mix of ‘fast’

Swim Down:  200

Borden Noon – easy, pre-meet session

Warm Up:  600m

EN-1:  900

• 200 BK Fins on 20-30sec rest
• 200 FS Fins on 20-30 sec rest
• 2 x 100 BK on 2:00 or 15 sec rest
• 3 x 100 FS on 1:45 or 15 sec rest (2x Pull, 1x Swim)

EN-2:  400 (100 Recovery)

• 2 x 100 FS on 1:40, swim 1:25
• 4 x 50 FS on 1:00, swim 40
• 100 Recovery
  Sprinters:  1x 100, 2x 50

Kick:  400

• 2 x 100 Fin Kick
• 4 x 50 FS Fin Kick on 1:00 – 4x FS, 4x BK
• 100 Recovery
  Sprinters:  cut two 50′s

LAP:  150

• 3 x (25 Fast off Blocks, easy swim back)
• 3 x (25 Dive and breakout +5 strokes, easy rest of 50)

Swim Down:  200

Borden Noon

Warm Up:  600m

EN-1 / EN-2:  1500 / 600

• 6 x 100 BK on 2:00, Descend from 1:42 (or 20 sec rest)
  SPRINTERS 2 x 100 on 2:00 + 4 x 50 on 1:00, Descend by 1sec each
• 50 easy
• 5 x 100 FS on 1:50, swim 1:30 (or 20 sec rest)
  SPRINTERS:  2 x 100 on 1:50 + 4 x 50 on 1:00, swim each the same time
• 50 easy
• 5 x 100 FS PULL on 1:45, swim 1:30 (or 15 sec rest)
  SPRINTERS:  2 x 100 on 2:00, 3 x 50 on 1:05 steady
• 50 easy
• 5 x 100 FS (EN-2) on 1:40, swim 1:25 (or 15 sec rest)
  SPRINTERS:  2 x 100 on 1:45, 3 x 50 on 55
• 50 easy

Kick:  400

• 8 x 50 FS Kick on 1:20 – 4x FS, 4x BK
• 100 Recovery
  Sprinters:  2 x as above and 4 x (25 Sprint Kick, 25 easy, 30 sec rest)

LAP:  200

• 2 x (50 Fast off blocks, 50 easy)
• 4 x (25 Fast off Blocks, 25 easy)

Swim Down:  200

Borden Noon – Recovery Session

Warm Up:  600

Recovery:  500m

• 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull)
• 2 x (50 FS Fins Stretch, 50 FS 6-kick switch)

EN-1:  800m

• 200 BK
• 200 FS Pull
• 50 Recovery
• 2 x 100 BK on 2:00
• 2 x 100 FS on 1:45 or 15 sec
• 50 Recovery

OPTION FOR SPRINTERS that need LaTol:  do Tuesday’s set not the 800 above

LAP / Lactic Tolerance:  100 / 300 / 600 Recovery

• 4 x (25 Fast, 25 easy) on 1:15 **Swim each 25 Fast one second faster than the previous one** **So – pick a good starting speed**  (eg:  21, 20, 19, 18)
• 2 x (100 FS Max on 2:00, 3 x 50 FS Recovery on 1:15, +30 sec rest)
• 2 x (50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest)

Kick:  450m

• 100 FS Fin Kick on 2:00
• 3 x 50 FS Fin Kick on 1:00
• 100 BK Fin Kick on 2:00
• 2 x 50 Fin Kick on 1:00
• 50 Recovery
  Sprinters: 4 x 50 Fin Kick on 1:00 2 x (25 Sprint Kick, 25 easy) 1 x Max Dolphin kick underwater, easy rest of 50

LAP:  300m / 300 Recovery

• 2 x (50 Dive Fast, 50 easy)
• 8 x (Dive 25 Fast, 25 easy)

Extra dive/turn/finish work

Swim Down:  200

Borden Noon

Warm Up:  600m

For All Swimmers

EN-1:  900

• 200 BK Fins
• 300 FS Fins
• 200 BK
• 200 FS
  All on 20-30 sec rest

For Distance Swimmers:

EN-2:  400 (100 Recovery)

• 4 x 100 FS on 1:40, swim 1:25
• 100 Recovery

EN-3:  300  (150 Recovery)

• 2 x 50 BK on 1:00, swim 45
• 50 Recovery
• 4 x 50 FS on 55, swim <40
• 100 Recovery

For Sprint Swimmers:

LAP / Lactic Tolerance:  100 / 300 / 600 Recovery

• 4 x (25 Fast, 25 easy) on 1:15
  **Swim each 25 Fast one second faster than the previous one**
  **So – pick a good starting speed**  (eg:  21, 20, 19, 18)
• 2 x (100 FS Max on 2:00, 3 x 50 FS Recovery on 1:15, +30 sec rest)
• 2 x (50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest)

Kick:  400

• 8 x 50 FS Kick on 1:20 – 4x FS, 4x BK
• 100 Recovery
  Sprinters:  2 x as above, 4 x (25 Sprint Kick, 25 easy, 30 sec rest)

LAP:  50

• 2 x (25 Fast off blocks, walk back)
• + extra block starts

Swim Down:  200

Borden Noon + Weights

Warm Up:  600

EN-1:  1500

• 200 BK Fins on 20 sec
• 300 FS Fins
• 200 BK on 4:00, swim <3:30
• 200 FS Pull on 3:30
• 2 x 100 BK on 2:00, swim 1:38
• 4 x 100 FS on 1:45, swim 1:29
• 50 Recovery
• Sprinters:  900
  – 200 FS Fins
  - 5 x 100 FS 0n 15 (2x Pull, 3x swim)
  – 4x 50 FS on 1:05, swim 45
  – 100 recovery

EN-2:  600

• 200 BK on 3:30, swim 3:15
• 2 x 200 FS on 3:15, swim <3:00
• 100 Recovery
  Sprinters:  500
  - 3 x 100 FS on 15 sec, swim threshold speed
  - 50 Recovery
  - 4 x 50 FS on 1:15 Hypoxic, with breaths per 25:
  #1 [3, 4]  #2 [3, 3]  #3 [2, 3]  #4 [2, 2]
  

Kick:  400

• 8 x 50 FS Fins Kick on 1:00  4x FS, 4x BK
• 50 Recovery
  Sprinters: 250
  - 4 x 50 Fin Kick on 1:00 
  - 2 x (25 Sprint Kick, 25 easy) on 1:30
  - 100 Recovery
  

LAP:  200  (200 Recovery)

• 2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK
• 4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK
  With blocks

Swim Down:  200