Nationals – WK 8/8 Specifics – Tuesday

Borden Noon – Speed session + weights (way too ‘done’ for weights)

Warm Up:  500m

EN-1 / 2 / Kick:  300 / 150 / 150

• 100 BK Kick
• 3 x 100 BK on 2:00, 1x Pull, 2x Swim
• 50 BK Kick
• 3 x 50 BK on 1:00, desc from 46, hold Stroke Count

LA Tol for BK:  350 / (600 Recovery)

• 100 BK Fast with Recovery 50 BK, 50 BK Kick, 50 BK
  Act:  1:17 fastest of the season
• 2 x (75 BK Fast with recovery 25 easy, 2 x 50 BK on 1:00)
  Act:  1:00, 1:02
• 2 x (50 BK Fast, 2 x 50 BK on 1:00) on 3:30
  Act:  38, 40

EN-1 / 2 / Kick:  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, desc from 40, hold Stroke count
  #1 SC 33 + Time 40 = 73
  #2 SC 34 + Time 38 = 72
  #3 SC 35 + Time 36 = 71

This workout would need at least 15-20 min more!

Race Pace for FS:  250 / (100 Recovery)

• 10 x 25 FS on 40, swim 16
• 100 easy

LAP:  200 / (100 Recovery

• 4 x (25 BK Sprint, 25 easy)
• 4 x max dolphin for BK

Swim Down:  200m