(Distance Holiday Time)

Sprinters CF Nationals Program – Race Prep WK 2/5

Borden Noon – Recovery Session

Warm Up:  500

Recovery:  400

  • 200 FS Fins
  • (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)

Kick:  200

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

EN-1: 800

  • 200 FS on 3:45
  • 2 x 100 FS Pull on 2:00
  • 2 x 100 FS on 1:50, swim 1:35
  • 4 x 50 FS on 1:00, swim 45
  • 50 easy

LAP:  100

  • 4 x (25 FS Fast off the blocks,  25 easy) on 1:30 2x ‘finish’ 2x flip
  • 100 Recovery

Power Kick: 50

  • 4 x Push-off fast Dolphin to 12.5m, easy rest of 25

Power:  50

  • 4 x Block Dive + Breakout 6 strokes
    ** You can do more than 4 if you feel like it **

Swim Down:  200

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