Nationals – Scramble WK 2/4 – Friday

Borden Noon – Lactic for FS

Warm Up:  500m

EN-1/2/Kick:  400 / 300 / 200

• 100 FS Kick
• 200 FS on 3:30
• 2 x 100 FS on 1:45, swim 1:30
• 2 x 50 FS Kick on 1:30
• 2 x 50 FS on 1:00, swim 40
• 4 x 50 BK on 1:00, swim 45

LAP:  100m

• 4 x (25 Sprint from Blocks, 25 easy) on 1:30 3x BK, 3x FS
• 100 easy

LA Tol for FS: 225 / 550

• 75 FS Fast, 25 easy, 3 x 50 FS on 1:00 recovery  (act:  55)
• 3 x (50 FS Fast, 2x 50 FS on 1:00 recovery) on 3:30  (act:  34, 35, 34)
• 100 recovery

LA Tol Kick BK:  50

• 25 Sprint BK Kick
• 50 recovery swim
• 25 Sprint BK Kick

Power:

• Block Dives … deck dive/breakout … Max BK dolphin

Swim Down:  200m