Nationals – Specifics WK 5/9 – Thursday

Borden Noon – Aerobic Mix

Warm Up:  500m

Kick:  150m

• 3 x 50 Kick on 1:30

EN-1 / EN-2 / Kick:  1000 / 200 /300

• 3 x 50 FS Kick on 1:30
• 6 x 100 BK on 2:00, 2x Pull, 3x @ 1:40, #6 act 1:34
• 3 x 50 BK Kick on 1:30
• 6 x 100 FS on 1:45, swim 1:28 2x Pull, 3 @ 1:28, #6 act 1:24

LAP:  200

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

LAP Kick: 100

• 4 x (25 Fast Kick, 25 easy), 2x BK, 2x FS

Lactic Tolerance Kick: 50

• 25 MAX FS Kick, easy 75
• 25 MAX BK Kick, easy 75

Race Pace: 100 50

• 2 x 25 FS from run-dive, swim 15
• 2 x 25 BK from Blocks swim 16

Power: 50

• 4 x Dive/Breakout – no block lanes free

Swim Down:  200