11 Day Taper this year for Nationals – Speed session
Borden Noon + Weights
Warm Up: 600m
EN-1: 700m
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim)
- 2 x 100 BK
- 2 x 100 FS
EN-1/2: 400m
- 4 x 50 FS on 1:00 Desc
- 4 x 50 BK on 1:00 Desc
LAP: 200m
- 4 x (25 FS Sprint, 25 easy)
1 Foot, 2x mid-pool-wall-back, 1 Hand - 100 easy
- 3 x (25 BK Sprint, 25 easy)
1 Foot, 1x mid-pool-wall-back, 1 Hand
**The Mid-Pool version is tough!!**
Power: 25m
2 x max dolphin
Swim Down: 200m