Nationals – WK 1/8 Specifics – Saturday

Collingwood early morning – mix

Warm Up:  600m

• 400 mix swim
• 200 kick

Set 1:  150m

• 2 x (
  – 25 Scull
  – 25 Drill
  – 25 Build ) one FS, one BK

Set 2: 800m

• 2 x 400m on 45 sec rest as
  – 300 FS long
  – 100 BK

Set 3: 800m

• 4 x 200m on 30 sec rest as
  – 150 FS long
  – 50 BK

Set 4:  400m

• 4 x 50 FS on 2:00
  #1 60%
  #2 70%
  #3 80 %
  #4 Full tilt (act 32)
• 4 x 50 BK on 2:00
  #1 60%
  #2 70%
  #3 80 %
  #4 Full tilt (act 37)

Swim Down:  300m