Nationals – WK 7/8 Specifics – Friday

Collingwood Noon – Speed session + weights

Warm Up:  500m

EN-1 / 2 / Kick  for FS:  300 / 150 / 150

• 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

LA Tol for FS:  300 / (550 Recovery)

• 100 FS Fast with Recovery 50 FS, 50 FS Kick, 50 FS … Act:  1:10
• 4 x (50 FS Fast, 2 x 50 FS on 1:00) on 3:30 … Act:  33.5, 33, 33, 32

EN-1 / 2 / Kick  for BK:  600 / 300 / 300

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

Race Pace for BK:  300 / (100 Recovery)

• 12 x 25 BK on 40, swim 18
• 100 easy

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

• 2 x (25 BK Sprint Kick, 50 easy)

Swim Down:  200m