Nationals – Specifics WK 2/13 – Friday

Sprint Session + Weights

Warm Up:  550m

Kick / EN-1/2 LaTol:  600m / 600m / 450m / 500 Recovery

• 100 FS Kick
• 2 x 50 FS Kick
• 4 x 50 FS on 1:00, desc 1-4
• 50 Easy
• 100 FS Fast  (act:  1:15)
• 50 easy
• 75 FS Fast   (act:  57)
• 50 easy
• 50 FS Fast  (act:  54)
• 2x 50 easy
• 100 BK Kick
• 2 x 50 BK Kick
• 4 x 50 BK on 1:00, desc 1-4
• 50 Easy
• 100 BK Fast  (act:  1:29)
• 50 easy
• 75 BK Fast  (act:  1:05)
• 50 easy
• 50 BK Fast  (act:  39.5)
• 2 x 50 easy
• 100 BR Kick
• 2 x 50 BR Kick

Hypoxic: 300m

• 6 x 50 FS on 1:15
  Breaths per length 3:3, 2:3, 2:2, 1:2, 1:2, 1:2

Swim Down:  200