Nationals – WK 1/4 Season Salvage – Wednesday

Warm Up:  500m

EN-1 / Kick:  1200 / 300

• 3 x 50 FS Fin Kick
• 3 x 200 FS (Fin, Pull, Swim)
• 3 x 50 BK Fins Kick
• 3 x 200 BK (Fin, Pull, Swim)

EN-1/2: 600 / 300 / 50 Recov

• 3 x 100 FS on 1:45, swim 1:28
• 3 x 50 FS on 1:00, swim 39  (36, 37, 37)
• 3 x 100 BK on 2:00, swim 1:40  (1:40, 1:38, 1:36)
• 3 x 50 BK on 1:00, swim 48  (43, 45, 45)
• 50 easy

LAP: 100 / 200 Recov

• 2 x (3 x 25 FS on 30, as 1x Fast, 2x Steady)
• 2 x (3 x 25 BK on 30, as 1x Fast, 2x Steady)

Power:  50

• 2x Max BK Dolphin
• 2x Dive/Breakout FS

Swim Down:  200m