Nationals – Specifics WK 2/9 – Thursday

Borden Noon – Recovery – Aerobic plus a little speed

Warm Up:  500m

EN-1 / Kick:  1200 / 300

• 3 x 50 FS Fins Kick on 1:00
• 6 x 100 FS on 1:45
  – 2x Fins, 2x Pull, 2x Full
• 3 x 50 BK Fins Kick on 1:00
• 3 x 200 BK on 4:00
  2x Fins, 1x Full
• 50 easy

LAP:  250 / 250 Recovery

• 50 FS Fast, 50 easy
• 3 x (25 FS Fast, 25 easy)
• 50 BK Fast, 50 easy
• 3 x (25 Fast, 25 easy)
• 50 easy

LAP Kick: 100 / 100 Recovery

• 4 x (25 Fast Kick, 25 easy)

Power:  100

• 5 8 x Dive/Breakout

Swim Down:  200