Nationals – Specifics WK 7/9 Friday

Borden Noon – FS Lactic Tolerance

Warm Up:  500m

Kick:  150m

• 3 x 50m Fin Kick on 1:00

EN-1/EN-2:  500 / 50

• 3 x 100 FS on 1:45, Fins, Pull, Full
• 5 x 50 FS on 1:00, #1-4 swim 42, #5 swim 37

LAP:  150 (150 recovery)

• 3 x (25 BK Fast, 25 easy) on 1:15
• 3 x (25 FS Fast, 25 easy) on 1:15

Lactic Tolerance for FS:  300 (600 recovery)

• 100 FS for time on 2:00,
  – – – 4 x 50 FS Recovery on 1:00
• 4 x ( 50 FS Max on 1:00,
  – – – 2 x 50 FS Recovery on 1:00)

LAP Kick / LaTol Kick:  100 / 50 (100 recovery)

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

Swim Down:  200m