Nationals – Specifics Phase – WK 3/12 – Tuesday

Borden Noon – Long Mix – plus weights

Warm Up:  600

Distance
EN-1:  900

• 4 x 100 BK on 2:00, swim 1:38
• 5 x 500 FS on 1:45, swim 1:29 2x Pull, 3x Full
• 50 Recovery

EN-2:  500

• 4 x 50 BK on 1:05, swim 47 with pull acceleration
• 50 easy
• 6 x 50 FS on 1:00, swim 42 with pull acceleration
• 100 Recovery

Sprint
EN-1:  :  600

• 4 x 100 FS on 15 sec Aerobic
• 4 x 50 FS on 15 sec Aerobic
• 50 easy

La Tol:

• 2 x 25 Build on 45
• 2 x 25 Fast on 45
• 75 Max, 25 easy, 2x 50 FS Recovery on 1:15
• 50 FS Max on 1:00, 2x 50 FS Recovery on 1:15
• 25 FS Max, 25 easy, 50 FS Recovery

Kick:  350

• 7 x 50 FS Fins Kick on 1:00  4x FS, 3x BK
• 50 Recovery

LAP:  150  (150 Recovery)

• 6 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK as twice through
  1st 25 Fast, 2nd mid 25 fast, 3rd final 25 Fast

Swim Down:  200