Nationals – Specifics Phase – WK 6/12 – Wednesday

Borden Noon – Recovery Session

Warm Up:  500

Recovery:  800

  • 200 BK Fins
  • 200 FS Fins
  • 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)
  • 4 x 25 FS Fins/Snorkle Long Stroke

Kick:  200

  • 2 x 100 Fin Kick on 2:00, easy

EN-1:  900

  • 200 BK on 4:00
  • 2 x 100 BK on 2:00
  • 200 FS Pull on 3:30
  • 3 x 100 FS on 1:45, swim 1:30

Kick:  300

  • 6 x 50 Fin Kick on 1:00
  • 100 Recovery

LAP:  350

  • 4 x (50 Fast on 1:00, 50 easy on 1:30) 2x FS, 2x BK
    Sprinters:  skip the above and do 150 Power/Power Kick
  • 100 Recovery
  • 6 x (25 Fast Blocks mix, 25 easy) on 1:30

Swim Down:  200

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