Nationals – Specifics WK 3/13 – Tuesday

Borden Noon – Speed FS

Warm Up:  550m

Kick / EN-1 / EN-2:  400 / 400 / 200

• 3 x 50 BK Kick on 1:30
• 2 x 100 BK on 2:00, swim 1:37
• 2 x 50 BK on 1:00, swim 45
• 50 easy
• 3 x 50 FS Kick on 1:30
• 2 x 100 FS on 1:45, swim 1:26
• 2 x 50 FS on 1:00, swim 40
• 50 easy
• 2 x 50 BR Kick on 1:15
• 50 easy

LAP FS:  100

• 4 x (50 FS as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
• 50 easy

LA Tol FS:  250

• 100 FS Fast, 2 x 50 easy  (act:  1:14)
• 75 FS Fast, easy back, 2 x 50 easy  (act:  57)
• 50 FS Fast, 2 x 50 easy  (act:  34)
• 25 FS Fast, easy back, 2 x 50 easy  (act:  14)

LAP BK:  100

• 4 x (50 BK as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
• 50 easy

LAP Kick:  50

• 2 x (25 BK Fast kick, 25 easy)

Power:  75m

• 6 x Dive / Breakout

Swim Down:  200