Nationals – WK 7/8 Specifics – Saturday

Collingwood Morning Session –

Warm Up:  1000m

• 400 as 100 FS, 100 BR, 100 BK, 100 FS
• 300 as 75 FS, 75 Br, 75 BK, 75 FS
• 200 Kick mix
• 100 as 2 x (25 Drill, 25 Scull)

Set 1: 800m

• 8 x 100  on 2:00 as alternating:
  – 50 FS, 25 IMO, 25 FS
  – 50 IMO, 25 FS, 25 IMO

Set 2:  300

• 5 x 50 BK SWOLF (sum time + strokes) on 2:00
• 50 recovery

Set 3:  300

• 300 FS for Stroke Review

Set 4:  150

• 3 x 50 FS Desc on 1:00
  – set Stroke on 1st
  – hold stroke count and drop time
  act:  34 strokes, 37sec, 34 strokes 35 sec, 35 strokes, 34.5 sec

Swim Down:  100

OR Don’s

Warm Up:  500m

Kick:  300

• 6 x 50 Kick on 20 sec

EN- 1 / 2 / LAP:  600 / 200 / 200

• 3 x 100 BK on 2:00, swim 1:40
• 2 x 50 BK on 1:00, swim 45
• 4 x (25 BK Fast, 25 cruise) on 1:15
• 3 x 100 FS on 1:45, swim 1:28
• 2 x 50 FS on 1:00, swim 40
• 4 x (25 FS Fast, 25 cruise) on 1:15

Race Pace / Recovery:  400m / 200

• 8 x 25 BK on 40 sec, swim 18+
• 100 recovery
• 8 x 25 FS on 40 sec, swim 15+
• 100 recovery

LAP:  200 / 200

• 4 x (25 Block Sprint BK, 25 recovery) on 1:30
• 4 x (25 Block Sprint FS, 25 recovery) on 1:30
• 100 recovery

Power:  100m

• 4 x BK Dive/Break-out
• 4 x FS Dive/Breakout

Swim Down:  200m +