Nationals – Specifics WK 6/9 – Thursday

Posted on 2017-02-16 by Don

Borden Noon  – BK Lactic Tolerance  – Recovery Week

Warm Up: 500m

EN-1 / Kick:

  • 3 x 100 BK on 2:15, Fins, Pull, Swim
  • 2 x 50 BK Kick on 1:30

LAP FS: 100 (100 recovery)

  • 4 x (25 BK fast, 25 easy) on 1:15

Lactic Tolerance BK: 250m (500 Recovery)

  • 5 x (50 BK Sprint, 2x 50 FS easy on 1:00) on 4:00
    (act:  36, 38, 38, 37, 37.5)

LAP Kick: 100 (100 Recovery)

  • 2x 4x (25 BK Fast Kick, 25 easy)

LaTol Kick:  50 (50 recovery)

  • 50 BK Kick Max (50 sec)
  • 50 easy

Power:  100

  • 4 x Max Dolphin
  • 4 x Dive / Breakout

Swim Down: 200m

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