Sprinters CF Nationals Program – Race Prep WK 3/5

Warm Up:  500

EN-1 / EN-2:  500 / 150

  • 100 FS Pull on 2:00
  • 2 x 100 FS on 2:00, swim 1:35 to 1:40
  • 7 x 50 FS on 1:00 descend by 1sec per 50 from 48 to end with a 42
  • 50 easy

Race Pace:  400

  • 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:
    - 4 x 50 on 55 sec, swim 43, 44, 44, 44
    - 150 Recovery
  • 2 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 45, swim <19 (block start if possible)
    - 50 FS on 1:00, swim 38
    - 25 FS, swim <21
    - 100 Recovery

Kick:  200

  • 4 x 50 FS Kick on 1:30

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

LaTol Kick:  50

  • 50 MAX Kick (this is killer) – note time
  • 150 Recovery swim

Power:  50

  • 4 x Bloc Dive / Breakout with 6 strokes

Swim Down:  200

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