Nationals – WK 4/8 Specifics – Tuesday

Borden Noon – speed session

Warm Up:  500m

EN-1 / Kick:  800 / 200

• 100 BK Kick
• 2 x 200 BK (1x Fins, 1x swim)
• 100 FS Kick
• 2 x 200 FS (1x Pull, 1x Fins)

LA Tol / Recovery:  225 / 675

• 3 x (
  – 75 BK Fast
  – 25 easy
  – 50 BK Stroke, 50 BK Kick, 50 Scull, 50 BK Stroke )

EN-2 / Recovery:  300 / 50

• 3 4 x 100 FS on 1:40, swim 1:23
• 50 recovery

LAP / Recovery:  100 / 100

• 4 x (25 Sprint, 25 Recovery) on 1:30+    2x FS, 2x BK

LAP Kick / Recovery:  50 / 50

• 2 x (25 FS Sprint Kick, 25 easy)

Power / Recovery:  50 / 50

• 4 x 12.5m BK Breakout

Swim Down:  200