Nationals – Taper WK 2/2 – Wednesday

2 Days Out  – Taper Session – turns still uncomfortable

Warm Up:  800m

EN-1:  200

• 2 x 50 BK on 1:00, swim 48   act:  45, 47
• 2 x 50 FS on 55, swim 42   act:  38, 39
• 50 easy

LAP:  50

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

Race Pace:  100  (use blocks if possible and adjust times)

• 25 BK Sprint,  swim 17 … act:  17
• 75 Recovery
• 25 BK Sprint with turn, swim 18
• 200 Recovery
• 25 FS Sprint,  swim 14   act:  15 … no snap, power or feel
• 75 Recovery
• 25 FS Sprint with turn, swim 16
• 200 Recovery

Hypoxic:  100

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

Power:  50

• Only 2 4 x Dive from Blocks + Dolphin + 6 Power Strokes  1x FS 1x BK
  the BK wasn’t comfortable

Swim Down:  300