Nationals – Specifics Phase – WK 6/12 – Thursday

Borden is Closed for Noon Swim Thurs 13-Feb and Fri 14-Feb … no news yet re Family Day Mon 17-Feb

Distance Workout

Warm Up:  500

EN-1:  1600

  • 200 BK Fins on 3:30
  • 200 BK on 4:00
  • 400 FS Fins with every 4th length BK on 20 sec
  • 50 easy
  • 2 x 200 FS Pull on 3:30, swim <3:00
  • 2 x 200 FS on 3:30, swim <3:05
  • 50 easy

EN-2:  600

  • 2 x 50 BK on 1:00, swim 47
  • 100 BK, swim 1:35
  • 50 Recovery
  • 2 x 50 FS on 1:00, swim 42
  • 3 x 100 FS on 1:40, swim 1:25
  • 50 Recovery

Kick:  400

  • 2 x 100 Fin Kick on 2:00
  • 4 x 50 Fin Kick on 1:00

LAP:  200 / 200 Recovery

  • 4 x (50 Fast 1:00, 50 easy on 1:30)

Swim Down:  200

Sprinter Workout

Warm Up:  500

EN-1:  800

  • 200 FS Fins on 20-30 rest
  • 200 FS on 20-30 sec rest
  • 2 x 100 FS Pull on 20 sec
  • 2 x 100 FS on 15 sec rest
  • 50 easy

EN-2:  200

  • 2 x 50 FS on 1:00, swim 43
  • 100 FS, swim <1:30

Race Pace:  150
** take note if you can hit the target swim times – if not, next time go on 5 or 10 sec longer in any segment you don’t make **

  • 1 x RP for 100 FS – target 1:17 {[18.5, 19] for 37.5 and [19, 20.5] for 39.5}
    broken as follows:
    – 25 FS on 30, swim <19 (block start if possible)
    – 50 FS on 1:00, swim 38
    – 25 FS, swim <21
    – 100 Recovery
  • 1 x RP for 50 FS – target 35 [17, 18]
    broken as follows:
    – 25 FS on 30, swim 17 (block start if possible)
    – 25 FS, swim 18
    – 100 Recovery

Kick:  200

  • 4 x 50 FS Fin Kick on 1:00

LAP Kick:  150

  • 3 x (25 FS Fast Kick, 50 easy swim)

LAP:  100

  • 4 x (25 Fast off blocks, 25 easy) on 1:30+
    2x touch and note time, 2x include turn and breakout at the 25 wall
    Swim 1-2 sec off your best 25 and focus on being technically perfect.

Swim Down:  200

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