Nationals – WK 4/8 Specifics – Saturday

Collingwood – early morning session

Warm Up:  800m

• 200 FS
• 200 BK
• 200 Kick
• 200 Pull

Set 1 (EN-1 / Kick):  1200 / 500

• 4 x 150 on 20 sec as
  – 150 FS
  – 100 FS, 50 BK
  – 150 BK
  – 100 BK, 50 FS
• 5 x 100 Kick on 20 sec
• 4 x 150 on 20 sec as
  – 150 FS
  – 100 FS, 50 BK
  – 150 FS
  – 100 FS, 50 BK

Set 2 (EN-2):  400

• 8 x 50 on 1:30 with fast walls
  4x BK ~44
  4 x FS ~ 36

Set 3 (Power) Blocks Starts:  75m

• 3 x BK
• 3 x FS

Swim Down:  200m