Nationals – Specifics WK 7/13 – Thursday

Borden Noon

Warm Up:  650m

Kick / EN-1 / EN-2:  500 / 800 / 400 / 100 Recovery

  • 200 FS Fin Kick
  • 3 x 50 FS Fin Kick on 1:00
  • 4 x 100 BK on 2:00
  • 4 x 50 BK on 1:05, desc 1-4 (act:  49-45)
  • 50 easy
  • 100 BK Fin Kick
  • 3 x 50 BK Fin Kick on 1:00
  • 4 x 100 FS Pull on 1:45  (act:  all 1:25)
  • 4x 50 FS on 1:00, desc 1-4 (act:  43-39)
  • 50 easy

LAP:  300 / 300 Recovery

  • 2 x  [
    – 2 x (25 easy, 25 Fast),
    – 2 x (12.5 easy, 25 Fast, 12.5 easy),
    – 2 x (25 Fast, 25 easy)
    ]
    … 1x BK, 1x FS

Swim Down:  200

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