Nationals – Specifics WK 2/9 – Wednesday

Borden Noon – Anaerobic for BK

Warm Up:  500m

EN-1/2 + Kick:  300 / 200 / 250

• 100 BK Kick
• 5 x 100 BK on 2:00, 1-3 swim 1:38, descent 4 & 5 to <1:35
• 3 x 50 BK Kick
• 50 easy

LAP for BK:  150 (150 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:30
• 50 BK Fast, 50 easy (aim for 40s)

Lactic Tolerance for BK:  300m (850 Recovery)

• 2 x [
  – 25 BK Full Sprint, 25 easy, 50 BK Easy 1:15 (act:  17, 17.5)
  – 50 BK Full Sprint, 3 x 50 BK Easy on 1:15 (act:  36, 27)
  – 75 BK Full Sprint, 4 x 50 BK Easy on 1:15 ] (act:  1:00, 1:00)

LAP for FS:  150 (150 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:30
• 50 FS Fast, 50 easy (aim for 34)

Swim Down:  200m