Nationals – Race Prep WK 2/6 – Friday

Lactic Tolerance

Warm Up:  550

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act:  48 47
• 2 x 50 FS on 55, swim 42  act:  42 41
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with fast turn, 2x Fast to touch  Act:  19 19
• 50 easy
• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with fast turn, 2x Fast to touch  act:  16 16
• 50 easy

LaTol:  400  (1050 Recovery)

• 3 x (75 BK Max, 25 easy back, 2x 50 easy on 1:15)   act:  1:02  1:02  1:04
• 200 easy
• 2 x (75 FS Max, 25 easy back, 2 x 50 easy on 1:15)  act:  55  55
• 25 FS Max  Block Start to touch  act:  13
• 100 easy

Power: 100

• 8 x Dive / Breakout  4x FS, 4x BK

Swim Down:  200