Nationals – Specifics WK 5/9 – Friday

Borden Noon – BK Lactic Tolerance

Warm Up:  500m

Kick:  100

• 2 x 50 BK Kick on 1:30

LAP:  100

• 4 x (25 BK Fast, 25 easy) on 1:30, 2x Build

Lactic Tolerance:  350 (700 recovery)

• 2 x (50 BK Sprint, 2 x 50 easy on 1:00) (37, 39)
• 2 x (75 BK Sprint, 3 x 50 easy on 1:00) (1:02, 1:01 )
• 100 BK Sprint, 4 x 50 easy on 1:00 (1:23)

EN-1/2:  300 / 100

• 2x 4 x 100 BK on 2:00, swim 1:40, #4 1:35

Race Pace:

• 4 x 25 BK on 30, swim 20 (act:  )

LAP Kick / LaTol Kick:  50 / 50

• 2 x (25 Fast Kick, 25 easy) (FS , BK )
• 50 BK Max kick, 100 easy (act: )

Power:

• 3 x Block Dive/Breakout

Swim Down:  200