Nationals – Specifics WK 1/9 – Friday

Borden 11:30 – Anaerobic for FS

Warm Up:  500m

EN-1 / Kick: 300 / 250

• 100 FS Kick
• 100 FS Fins on 1:45
• 50 FS Kick
• 100FS Pull on 1:45
• 50 FS Kick
• 100 FS on 1:45

EN-2 / LAP: 500 (100 recovery)

• 10 x 50 FS on 1:15 swum as:
  – 2x 12.5m Fast, rest of 50 easy
  – 2x 15m Fast, rest of 50 easy
  – 2x 20m Fast, rest of 50 easy
  – 2x 25m Fast, 25 easy
  – 2 x 50 Build
• 100 easy

Lactic Tolerance:  300m 400m 850 Recovery (1125 recovery)

• 2 x (
  – 25 FS Sprint, 25 easy, 50 FS easy on 1:15 (act:  15.5, 15.5)
  – 50 FS Sprint, [3 x 50 FS Easy on 1:15] (act:  33, 33 from Blocks)
  – 75 FS Sprint, 25 easy, [4 x 50 FS easy on 1:15] (act:  53, 53 from Blocks)
• 2 x (25 FS Sprint, 25 easy, 50 FS easy on 1:15)
• 50 FS Sprint, [3 x 50 FS Easy on 1:15]

LAP Kick:  50

• 2 x (25 BK Sprint Kick, 25 easy)

Power:  50

• 4 x dive/Breakout (2x BK, 2x FS)

Swim Down: 200m