Sprinters CF Nationals Program – Race Prep WK 3/5
(volume dropped a little  today for recovery)

Warm Up:  500

EN-1:  900

  • 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

  • 2 x 50 on 1:00, swim 42

Kick:  150

  • 3 x 50 FS Fin Kick on 1:00
  • 50 easy

LAP:  100

  • 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:  50

  • 2 x (25 Fast Kick, 25 easy) with 30 sec rest

Power: 50

  • 4 x Block Dive / Breakout with 6 strokes

Swim Down:  200

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