Nationals – Race Prep WK 1/6 – Friday

Warm Up:  550

EN-1: 200

• 100 BK on 2:00, swim 1:45  act:  1:38
• 100 FS on 1:45, swim 1:30  act:  1:28

LAP:  200 (300 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:15
  1x Build, 1x 1st 20 Fast, 1x Flags Fast, 1x Back
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15
  1x Build, 1x 1st 20 Fast, 1x Flags Fast, 1x Back Fast
• 50 easy

LaTol:  400  (1000 Recovery)

• 4 x (50 FS Max on 1:00, 2x 50 easy on 1:15)   act:  33  34  34  32
• 25 FS Max
• 100 easy
• 3 x (50 BK Max on 1:00, 2x 50 easy on 1:15)  act:  36  38  38
• 25 BK Max  act:  17.5
• 100 easy

Power: 50  … if possible

• 5 x Dive / Breakout   BK

Swim Down:  200