Nationals – WK 3/4 Season Salvage – Tuesday

Borden Noon – Lactic Tolerance for BK

Warm Up:  500m

EN-1/2/Kick:  400 / 300 / 200

• 2 x 50 BK Kick
• 4 x 100 BK on 2:00, swim 1:40, 1x Pull, 3x Swim
• 2 x 50 BK Kick
• 2 x 50 BK on 1:00, swim 45
• 4 x 50 FS on 1:00, swim 40

LAP:  150m

• 6 x (25 Sprint, 25 easy) on 1:30 3x FS, 3x BK
• 100 easy

LA Tol for BK: 350 / 750

• 100 BK Fast, 3 x 50 BK on 1:00 recovery  ACT:  1:23
• 75 BK Fast, 25 easy, 3 x 50 BK on 1:00 recovery  ACT:  1:03
• 50 BK Fast  ACT:  35
• 100 recovery

LA Tol Kick FS:  50

• 25 Sprint FS Kick
• 50 recovery swim
• 25 Sprint FS Kick

Power:

• Block Dives … deck dive/breakout … Max BK dolphin

Swim Down:  200m