Nationals – Specifics WK 13/14 – Tuesday

Borden Noon – Lactic Tolerance FS/BK

Warm Up:  550

EN-1:  1000

• 200 BK Fins
• 3 x 100 BK on 2:00
• 50 easy
• 200 FS Pull
• 3 x 100 FS on 1:45 (fell over the 1:30 mark)
• 50 easy

EN-2:  300

• 3 x 50 BK on 1:05, desc 1-3  act:  49 47 47
• 50 easy
• 3 x 50 FS on 1:00, desc 1-3  act:  43 41 40
• 50 easy

LAP/LaTol:  0 / 180 (total 1100)

• 2 x (25m BK Fast, 25 easy) on 1:15
• 2 x (25m FS Fast, 25 easy) on 1:15
• 2 x (First 15m FS Fast, rest of 100 easy)
• 2 x (First 15m BK Fast, rest of 100 easy)
• 2 x (Flags in/out FS Fast, rest of 100 easy)
• 2 x (Flags in/out BL Fast, rest of 100 easy)
• 2 x (Last 20m of 50m FS Fast to Finish, rest of 100 easy)
• 1 x (Last 20m of 50m BK Fast to Finish, rest of 100 easy)

Power:  50

• 4 x Dive/Breakout

Swim Down:  200