Nationals – WK 8/8 Specifics – Thursday

Borden Noon + weights

Warm Up:  500m

EN-1 / Kick:  1200 / 300

• 2 x (25 FS Kick – 50 FS – 25 FS Kick – 50 FS) 1x  FS, 1x BK
• 5 x 100 FS on 1:45, swim 1:28 2x Pull, 3x Swim
• 2 x 50 FS Kick
• 5 x 100 BK on 2:00, swim 1:40
• 2 x 50 BK Kick

EN-2 / 3 / Recovery:  600 / 100 / 200

• 8 x 50 FS on 1:00
  #1-6 Swim 39sec, #7-8 Swim 35 Hold Stroke Count
  act:  1-6 38-40sec 7-8 35sec
• 100 easy
• 8 x 50 BK on 1:00
  #1-6 Swim 45sec, #7-8 Swim 40 Hold Stroke count
  act:  16- 45-47sec (tough) added 30 sec rest 7-8 41, 44sec
• 100 easy

LAP / Recovery: 300 / 200

• 3 4 x (25 Run Dive FS Sprint, 25 easy) on 1:30
• 2 4 x (25 Block Dive BK Sprint, 25 easy) on 1:30
• 4 x Max Dolphin, easy rest of 25

Swim Down:  200