Nationals – Specifics Phase – WK 6/12 – Friday

Borden Closed today 14-Feb … Happy Valentine’s Day

Warm Up:  500

Sprinters

EN-1:  400

• 100 FS Fins on 20sec rest
• 100 FS Pull on 20sec
• 100 FS, hit your aerobic pace

EN-2:  100

• 2 x 50 FS on 1:00, swim 42-43
• 50 easy

Race Pace:  300

• 1 x RP for 200 – target 2:55,  with very simple splits as follows:
  [ {21, 22} 43 + {22, 22} 44 for 1:27 and  {22, 22} 44 + {22, 22} 44 for  1:28]
  broken as follows (the easiest broken 200):
  – 4 x 50 on 1:00, swim 43, 44, 44, 44
  – 150 Recovery
• 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 40, swim <19 (block start if possible)
  – 50 FS on 1:00, swim 38 ** note start time on the clock **
  – 25 FS, swim <21
  – 100 Recovery

Kick: 200

• 4 x 50 FS Kick on 1:30 (no fins)
• 50 easy

LaTol Kick: 50

• 2 x (25 Max FS Kick, 50 easy swim, 45 sec rest)
• 50 easy

LAP:  100 / 100 Recovery

• 50 FS Block Start Sprint, 50 easy on 2:30+
  – swim ~ 2-3 sec slower than your best 50 time
• 2 x (25 FS Block Start Sprints, 25 easy) on 1:30+
  – swim target ~19

Power:  100

• 4-6 Block Dive Breakouts if possible with rest
• and/or wall start breakouts
• and/or 50’s as flags-in to flags-out max at 25m wall

Distance

EN-1 / EN-2:  1000 / 500

• 2 x 50 FS on 1:00, swim 45
• 2 x 100 FS on 1:45, swim 1:30
• 200 FS, swim <3:05
• 50 easy
• 5 x 100 FS on 1:45, desc 1-5 from 1:29
• 50 easy
• 2 x 50 BK on 1:05, swim 50
• 4 x 100 BK on 2:00, desc 1-4 from 1:38
• 50 easy

EN-3:  700

• 5 x 50 BK on 1:00, swim 46
• 100 Recovery
• 9 x 50 FS on 1:00, swim 40
• 100 Recovery

Kick:  350

• 7 x 50 Kick on 1:20
• 50 easy

LAP:  150

• 6 x (25 Fast ‘mix’, 25 easy)

Swim Down:  200