Sprinters CF Nationals Program – Race Prep WK 3/5
Warm Up: 500
EN-1 / EN-2: 500 / 100
- 100 FS Pull on 2:00
- 2 x 100 FS on 2:00, swim 1:35 to 1:40
- 6 x 50 FS on 1:00 descend by 1sec per 50 from 47 to end with a 42
- 50 easy
Race Pace: 350
- 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:
– 50 on 1:00, swim 43 (Block Start if Possible)
– 100 on 2:00, swim 1:28
– 50 swim 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:
– 50 FS on 1:00, swim 37.5 (block start if possible)
– 50 FS, swim <40
– 100 Recovery - 1 x RP for 50 FS – target 35 [17, 18]
– 25 FS on 30, swim 17 (block start if possible)
– 25 FS, swim 18
– 100 Recovery
Kick: 150
- 3 x 50 FS Kick on 1:30
LAP: 100
- 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
- 2 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 (killer) – note time
- 150 Recovery swim
Power: 50
- 4 x Bloc Dive / Breakout with 6 strokes
Swim Down: 200