Nationals – WK 6/8 Specifics – Thursday

Speed Session

Warm Up:  500m

EN-1/2 / Kick:  600 / 300 / 150

• 3 x 25 BK Kick
• 9 x 50 BK on 1:05, swim #1-6 50s, #7-9 47s
• 3 x 25 FS Kick
• 9 x 50 FS on 1:00, swim #1-6 43s, #7-9 40s

URP for BK 50m / Recovery:  200 / 100

• 4 x (25 Kick on 45, 25 Sprint BK on 40, 25 Sprint BK on 40)

LA Tol for BK:  200 / 350

• 100 FS Fast, 3 x 50 FS on 1:00 Recovery
• 2 x (50 FS Fast, 2 x 50 FS on 1:05 Recovery)

LAP:  300m

• 5 x (25 Dive FS Sprint, 25 easy)
• 5 x (25 Dive BK Sprint, 25 easy)
• 2 x 25 sprint kick

Swim Down:  200m