Nationals – Race Prep WK 6/6 – Wednesday

Recovery / Base Aerobic Session

Warm Up:  650m

Recovery:  400

  • 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull)

Kick / EN-1:  200 / 800 (400 recovery)

  • 4 x 50 Fin Kick on 1:00
  • 50 easy
  • 4 x 100 BK on 2:00, swim 1:39  act:  1:40  1:39  1:37  1:38
  • 50 easy
  • 4 x 100 FS on 1:45, swim 1:26  act:  1:31  1:29  1:27  1:25 (good)
  • 50 easy

Hypoxic:  250 (200 Recovery)

  • 5 x 50 FS on 1:15 with restricted breathing 3,3 2,3 2,2 1,2 1,1
  • 200 BK Fins Recovery

Blocks if Possible: 50

  • 4 x Dive / Breakout
    (plus 2 dives)
    OR
    Floating Still at Mid-Pool – blasts to wall

Swim Down:  200

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