Nationals – Specifics WK 1/13 – Thursday

Borden Noon + Weights

Warm Up:  550

Kick: 750m

• 3 x (100 kick, 3 x 50 kick) #1 FS Fins, #2 BK Fins, #3 BR
• 50 easy

EN-1: 900 / 150 recov

• 3 x 100 BK on 2:00
• 50 easy
• 3 x 100 IM on 2:00
• 50 easy
• 3 x 100 FS on 1:45
• 50 easy

EN-2: 500 / 100 recov

• 5 x 50 BK on 1:05, desc 1-5
• 50 easy
• 5 x 50 FS on 1:00, desc 1-5
• 50 easy

LAP:  100 / 100 recov

• 4 x (25 easy, 25 fast) on 1:15

Swim Down:  200