Nationals – Specifics WK 14/14 – Friday

Recovery Week – Race Distance Session Day

Warm Up:  1000 (simulating meet warm up)

BK 100 / EN-1 100:  (250 Recovery)

• 100 BK for time  act:  1:19
• 50 easy
• 4 x 50 BK easy on 1:15
• 100 BK, swim 1:45   act:  1:43

FS 100 / EN-1 100:  (250 Recovery)

• 100 FS for time   act:  1:12
• 50 easy
• 4 x 50 FS easy on 1:15
• 100 FS, swim 1:30   act:  1:26

BK 50 / EN-2 100:  (250 Recovery)

• 50 BK for time   act:  36
• 50 easy
• 3 x 50 BK easy on 1:15
• 2 x 50 BK on 1:05, swim 46   act:  43 43
• 50 easy

FS 50 / EN-2 100:  (250 Recovery)

• 50 FS for time  act:  32
• 50 easy
• 3 x 50 FS easy on 1:15
• 2 x 50 FS on 1:00, swim 40   act:  37 38
• 50 easy

LAP:  200  (200 Recovery)

• 8 x (25 Fast, 25 easy) on 1:15

Power Kick:

• 2 x Max BK dolphin
• 2 x Max FS dive/Dolphin

Swim Down:  200