Nationals – WK 1/6 Race Prep – Monday

Borden Noon

Warm Up: 500m

EN-1/2/Kick: 1000/200/300

• 2 x 50 BK Kick
• 2 x 200 BK, #1 Fins, #2 swim
• 4 x 50 BK on 1:00, desc from 49
• 5o recovery
• 2 x 50 FS Kick
• 2 x 200 FS, #1 Pull, #2 swim
• 4 x 50 FS on 1:00, desc from 40
• 50 recovery

LAP / Recovery: 200 / 200

• 8 x (25 Fast, 25 easy) 4x FS, 4x BK
  act:  FS were 14, BK were 17
• 50 recovery

Race Pace: 150

• 4 x 25 FS on 30, swim 15 (broken 100 FS)
  2 x 25 FS on 30, swim 15 (broken 50 FS
• 50 100 recovery
• 2 x 25 BK on 30, swim 16 (broken 50 BK)
• 50 recovery

Power: 50

• 4 x Dive / Breakout, 2x FS, 2x BK

Power Kick: 50

• 4 x Max BK Dolphin

Swim Down: 200