Nationals – Race Prep WK 2/6 – Thursday

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:
• 2 x 100 FS on 1:45  act:
• 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 Add-ups:  200  (800 Recov)

• 2 x 25 BK R-P for 50 BK on 45, swim ~17   act:  18  + 18  = 36
• 2 x 50 easy on 1:15
• 2 x 25 BK R-P for 50 BK on 45, swim 17   act:  18  + 18  = 36
• 200 recovery swim with fins
• 2 x 25 FS R-P for 50 FS on 45, swim ~15  act:  15 + 15 = 30
• 2 x 50 easy on 1:15
• 2 x 25 FS R-P for 50 FS on 45, swim ~15  act:  14 + 15 = 29
• 200 recovery swim with fins

LAP Kick FS:  50 (50 recovery)

• 2 x (25 Fast Kick, 25 easy).  act:  28, 27

LaTol Kick FS:  100  (250 recovery)

• 75 FS Max Kick, 175 easy  act:  1:38 … brutal
• 25 FS Max Kick, 75 easy  act:  23

Swim Down:  200