Nationals – WK 1/8 Specifics – Wednesday

Borden noon – speed session

Warm Up:  400m

Recovery:  400m

• 2 x (25 Kick, 50 Drill, 25 Kick, 50 Scull, 50 swim)

EN-1 / 2 / 3 / Recovery:  400 / 400 / 300  / 400

• 4 x 50 BK on 1:05, swim 48 (tough to hold stroke and swim target)
• 50 easy (added)
• 4 x 50 BK on 1:00, swim 43 (44 to 45)
• 50 easy (added)
• 3 x 50 BK on 1:00, swim 40 or under (41, 43, 45 … not good)
• 100 easy
• 4 x 50 FS on 1:00, swim 43
• 50 easy (added)
• 4 x 50 FS on 55, swim 38 (adjusted to on 1:00)
• 50 easy (added)
• 3 x 50 FS on 55, swim 35 (adjusted to on 1:00)
• 100 easy

LAP/Recovery:  50 / 50

• 2 4 x (25 Sprint BK, 25 recovery) on 1:30
• 4 x (25 Sprint FS, 25 recovery) on 1:30
• 50 easy

LAP Kick:  100m

• 4 x (25 Sprint Kick, 25 recovery)

Power:  50m

• 4 x dive / breakout

Swim Down:  200m