Nationals – Race Prep WK 6/6 – Thursday

Race Pace Mix + Lactic Tolerance Kick FS

Warm Up:  650m

Kick / EN-1:  200 / 400 (50 easy)

• 4 x 50 Kick on 1:30 (2x BK, 2x FS)
• 2 x 100 BK on 2:00  act:  1:40  1:41
• 2 x 100 FS on 1:45  act:  1:28  1:26
• 50 easy

LAP:  100   (150 recovery)

• 2 x (25 FS, 25 easy) on 1:15  Build with turn
• 2 x (25 BK, 25 easy) on 1:15  Build with turn
• 50 easy

Race Pace for 50m Add-ups:  200  (800 Recov)

• 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus  act:  15  15
• 2 x 50 easy on 1:15
• 2 x 25 FS R-P for 50 FS on 45, swim ~15 minus act:  14.5  15
• 200 recovery swim with fins
• 2 x 25 BK R-P for 50 BK on 45, swim ~17   act:  17  18
• 2 x 50 easy on 1:15
• 2 x 25 BK R-P for 50 BK on 45, swim 17   act:  17.5  19
• 200 recovery swim with fins

LAP Kick FS:  50 (50 recovery)

• 2 x (25 FS Fast Kick, 25 easy).  act:  28  29

LaTol Kick FS:  100  (200 recovery)

• 75 FS Max Kick, 25 easy, 2 x 50 recovery  act:  1:34
• 25 FS Max Kick, 75 easy  act:  22

Power:  50

• 4 x Dive/Breakouts  BK – 7 dolphin + 6 Power strokes

Swim Down:  200