Nationals – Scramble WK 4/4

Borden Noon – 4 days out

Warm Up:  800m

Recovery:

  • 2 x ( 25 Kick, 50 Swim, 25 Kick, 50 Swim )  1x BK, 1x FS

EN-1 / EN-2 / Kick: 600 / 300 / 200

  • 50 BK Kick
  • 3 x 100 BK on 2:00, swim 1:40
  • 50 BK Kick
  • 3 x 50 BK on 1:05, swim 47
  • 50 FS Kick
  • 3 x 100 FS on 1:45, swim 1:28
  • 50 FS Kick
  • 3 x 50 FS on 1:00, swim 39
  • 50 easy
  • 3 x 50 IM Seq on 1:15

Race Pace:

  • 50 BK @ 200 Pace, swim 44
  • 2 x 50 BK recovery
  • 25 BK @ 50 BK Pace, swim 18
  • 75 BK recovery
  • 25 FS @ 100 IM Pace, swim 17
  • 75 FS recovery
  • 25 BR @ 50 BR Pace, swim 20
  • 75 recovery
  • 100 FS @ 400 FS Pace, swim 1:25
  • 100 easy

Dives / turns

Swim Down:  200m+

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