Nationals – WK 7/8 Specifics – Tuesday

Collingwood Noon – Speed session + weights

Warm Up:  500m

EN-1 / 2 / Kick:  600 / 300 / 300

• 2 x 50 FS Kick
• 3 x 100 FS on 1:45, 1x Pull, 2x Swim
• 2 x 25 FS Kick
• 3 x 50 FS on 1:00, swim 40
• 2 x 50 BK Kick
• 3 x 100 BK on 2:00, 1x Pull, 2x Swim
• 2 x 25 BK Kick
• 3 x 50 BK on 1:00, swim 45

LA Tol for BK:  300 / (550 Recovery)

• 100 BK Fast with Recovery 50 BK, 50 BK Kick, 50 BK
  act:  1:18
• 4 x (50 BK Fast, 2 x 50 BK on 1:00) on 3:30
  act:  37, 40, 39, 37 … tough after the 100

Race Pace for FS:  300 / (100 Recovery)

• 4 x 25 FS on 40, swim 15
  (too soon after the LA Tol … split in the future with half the first set)
• 12 x 25 FS on 40, swim 15
• 100 easy

LA Tol for BK Kick:  50 / (100 Recovery)

• 2 x (25 BK Sprint Kick, 50 easy)

Swim Down:  200m