Nationals – Specifics Phase – WK 1/12 – Thursday

Borden Noon

Warm Up:  600

Distance Swimmers:
EN-1:  1200

• 4 x 100 BK on 2:00, swim 1:38
• 50 Recovery
• 8 x 100 FS on 1:45, swim 1:29
• 50 Recovery

EN-2:  500

• 4 x (50 BK on 1:00, swim 46)
• 300 FS, swim <4:30  (act:  4:25)
• 100 Recovery

Sprint Swimmers:
EN-1 / EN-2: 300 / 300 / 200 Recovery

• 4 x 100 FS on 15 sec rest, swim 1 sec faster each repeat
• 100 Recovery
• 4 x 50 FS on 15 sec rest
• 100 Recovery

Power:  100 / 200 Recovery

• 4 x (12.5 Max Blast, easy rest of 50)
  Powerful push off wall into streamline, high turn-over, power stroke
  to the guard chair (1/2 the pool length)
• 4 x (Max underwater dolphin, easy rest of 25, 15 sec rest)

Kick:  350

• 100 FS Fins Kick on 2:00
• 2 x 50 FS Fins Kick on 1:00
• 100 BK Fins Kick on 2:00
• 50 BK Fins kick
• 50 Recovery

LAP:  250  (200 Recovery)

• 3 x (50 Fast, 50 easy) on 2:30, 2x FS, 1x BK
• 4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK

Swim Down:  200