Nationals – Specifics Phase – WK 5/12 – Tuesday

Borden Noon

Warm Up:  600m

For All Swimmers

EN-1:  900

  • 200 BK Fins
  • 300 FS Fins
  • 200 BK
  • 200 FS
    All on 20-30 sec rest

For Distance Swimmers:

EN-2:  400 (100 Recovery)

  • 4 x 100 FS on 1:40, swim 1:25
  • 100 Recovery

EN-3:  300  (150 Recovery)

  • 2 x 50 BK on 1:00, swim 45
  • 50 Recovery
  • 4 x 50 FS on 55, swim <40
  • 100 Recovery

For Sprint Swimmers:

LAP / Lactic Tolerance:  100 / 300 / 600 Recovery

  • 4 x (25 Fast, 25 easy) on 1:15
    **Swim each 25 Fast one second faster than the previous one**
    **So – pick a good starting speed**  (eg:  21, 20, 19, 18)
  • 2 x (100 FS Max on 2:00, 3 x 50 FS Recovery on 1:15, +30 sec rest)
  • 2 x (50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest)

Kick:  400

  • 8 x 50 FS Kick on 1:20 – 4x FS, 4x BK
  • 100 Recovery
    Sprinters:  2 x as above, 4 x (25 Sprint Kick, 25 easy, 30 sec rest)

LAP:  50

  • 2 x (25 Fast off blocks, walk back)
  • + extra block starts

Swim Down:  200

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