Nationals – WK 1/8 Specifics – Friday

Borden Noon – Speed session

Warm Up:  400

LAP / EN-1 / Recovery:  300 / 600 / 650

• 3 x (50 BK Sprint on 1:00, 2 x 100 BK on 2:00)
• 3 x (50 FS Sprint on 1:00, 2 x 100 FS on 2:00)
• 50 easy

EN-1 Kick / Recovery:  200 / 50

• 2 x 50 BK Kick on 1:20
• 2 x 50 FS Kick on 1:25
• 50 easy

LA Tol / EN-2 / 3 / Recovery: 200 / 400 / 300

• 100 BK for time
• 100 easy
• 4 x 50 BK on 1:05, swim 47
• 2 x 50 BK on 1:00, swim 44
• 50 easy
• 100 FS for time
• 100 easy
• 4 x 50 FS on 1:00, swim 38
• 2 x 50 FS on 1:00, swim 35
• 50 easy

Power:  Dolphin FS

Swim Down:  200