Nationals – Taper WK 2/2 – Monday

4 Days Out  – Taper Session – Total Bust … Back spasm … couldn’t swim past 600m

Warm Up:  700m

EN-1:  300

• 100 BK on 2:00, swim 1:40
• 50 BK on 1:00, swim 48
• 50 easy
• 100 FS on 1:45, swim 1:28
•  50 FS on 55, swim 42
• 50 easy

LAP:  50

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

Race Pace:  150  (use blocks if possible and adjust times)

• 25 BK Sprint,  swim 17
• 75 Recovery
• 25 BK Sprint with turn, swim 18
• 75 Recovery
• 25 BK Sprint, swim 17
  …
• 200 Recovery
  …
• 25 FS Sprint,  swim 14
• 75 Recovery
• 25 FS Sprint with turn, swim 16
• 75 Recovery
• 25 FS Sprint, swim 14
  …
• 200 Recovery

Hypoxic:  100

• 2 x 50 FS on 1:30 with race breathing pattern 1 Down, 2 Back

Power:  50

• 4 x Dive from Blocks + Dolphin + 6 Power Strokes  2x FS 2x BK

Swim Down:  300