Nationals – Race Prep WK 6/6 – Tuesday

Lactic Tolerance  (FS Bias)

Warm Up:  600

EN-1: 200

• 2 x 50 BK on 1:00, swim 48  act:  48 49
• 2 x 50 FS on 55, swim 42  act:  42 42
• 50 easy

LAP:  200 (300 Recovery)

• 4 x (25 FS Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast  act:  17  16
• 50 easy
• 4 x (25 BK Fast, 25 easy) on 1:15 2x Build with turn, 2x Fast to touch Fast  act:  19  19 (not good)
• 50 easy

LaTol FS for 100:  350  (500 Recovery)

• 2 x (150 FS Max, 3x 50 easy on 1:15)   act: 1:56  1:57
• 50 FS Max, 2x 50 easy on 1:15)  act:  34
• 100 swim recovery with fins

Race Pace BK for 50:  100  (300 Recovery)

• 4 x (
  – 25 Race speed BK (with Dive if possible)
  – walk back or easy swim
  – 50 DPS recovery )  act:  18 19 18 17 (last one with Dive)
• 100 easy

Power: 50

• 4 x Dive / Breakout BK —OR— Floating 12.5m Blast to wall

Swim Down:  200