Nationals – Race Prep WK 1/6 – Monday

First Week of a 6-Week Race Prep Phase

Warm Up:  550m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Fin Kick (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:  1:37 1:38
• 2 x 100 FS on 1:45  act:  1:28  1:27
• 50 easy

LAP:  150   (250 recovery)

• 3 x (25 BK, 25 easy) on 1:15  act:  last 2 20 20
  1x Build, 2x swim 19
• 50 easy
• 3 x (25 FS, 25 easy) on 1:15  act:  17 17
  1x Build 2x swim 16
• 50 easy

Race Pace for 50m:  200  (800 Recov)

• 4 x (25 BK R-P swim 17, 75 to 125 easy)   act:  17.5 18 18 17.5
  *** ensure rest is sufficient to swim at R-P **
• 4 x (25 FS R-P swim 14, 75 to 125 easy)  act:  15  14 15 15

LAP Kick BK:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  25 27

LaTol Kick BK:  100  (250 recovery)

• (50 BK Max Kick, 100 easy)  act:  52
• 2 x (25 BK Max Kick, 75 easy)  act:  22 23

Swim Down:  200