Nationals – WK 8/8 Specifics – Friday

Borden Noon – LA Tol Session – FS

Warm Up:  500m

EN-1 / 2 / Kick:  300 / 150 / 150

• 2 x 50 FS Kick
• 3 x 100 FS on 1:45, 2x Pull, 1x Swim
• 50 FS Kick
• 3 x 50 FS on 1:00, desc from 40, hold Stroke Count

LA Tol for FS:  350 / (600 Recovery)

• 100 FS Fast with Recovery 50 FS, 50 FS Kick, 50 FS Act:  1:08.5 season fastest
• 2 x (75 FS Fast with recovery 25 easy, 2 x 50 FS on 1:00) Act: 1:53, 1:52
• 2 x (50 FS Fast, 2 x 50 FS on 1:00) on 3:30 Act: 33, 32

EN-1 / 2 / Kick:  300 / 150 / 150

• 100 BK Kick
• 3 x 100 BK on 2:00
• 50 BK Kick
• 3 x 50 BK on 1:05, desc from 46, hold Stroke count

Race Pace for BK:  250 / (100 Recovery)

• 10 x 25 FS on 40, swim 19
• 100 easy

LAP:  100 / (100 Recovery

• 4 x (25 Sprint, 25 easy) – all block starts
• 4 x max dolphin for BK

Swim Down:  200m