*** This is the last week of February ***
Distance Program Holiday – WK 2 of 2
After racing Sunday, go a little easier today if needed … keep the volume.
Sprinters CF Nationals Program – Race Prep WK 3/5
(volume at the end of this week is dropped a little for recovery…then two more hard weeks before taper)
Warm Up: 500
EN-1: 900
- 2 x 200 FS on 3:45, swim ~3:15
- 4 x 100 FS on 2:00, swim 1:33 to 1:35 (1x Swim, 1x Pull, 2x Swim)
- 2 x 50 on 1:00, swim 44
- 50 easy
EN-2: 200
- 4 x 50 on 1:00, swim 42
Kick: 200
- 4 x 50 FS Fin Kick on 1:00
- 50 easy
LAP: 150
- 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
- 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
2x touch and look for time, 2x with turn and push-off
LAP Kick: 100
- 50 Fast Kick, 50 easy swim
- 2 x (25 Fast Kick, 25 easy) with 30 sec rest
Power: 50
- 4 x Block Dive / Breakout with 6 strokes
Swim Down: 200