Nationals – WK 6/8 Specifics – Friday

Semi-Speed Session

Warm Up:  500m

EN-1 / Kick:  600 / 100

• FS:  25 Kick 50 Swim 25 Kick 50 Swim 50 Scull
• BK:  25 Kick 50 Swim 25 Kick 50 Swim 50 Scull
• 100 FS Pull 50 FS
• 100 BK Fins 50 BK

EN-2:  300m

• 3 x 50 FS on 1:00, desc 1-3 from 41
• 3 x 50 BK on 1:00, desc 1-3 from 48

LA Tol:  375 / 975

• 2 x (50 FS Sprint, 50 FS, 50 FS Kick, 50 FS, 50 scull) act:  31, 31
• 2 x (50 BK Sprint, 50 BK, 50 BK Kick, 50 BK, 50 scull) act:  36, 36
• 3 x (50 FS Sprint, 50 easy) act:  34, 36, 37
• 25 Sprint, 25 easy act:  15

LAP:  250m

• 5 x (25 BK Sprint, 25 easy) on 1:30
• 5 x (25 FS Sprint, 25 easy) on 1:30

Swim Down:  200m