Nationals – Specifics Phase – WK 7/12 – Tuesday

Borden Noon

Warm Up:  500m

DISTANCE:
EN-1 / EN-2:  800 / 500

• 100 FS on 1:45, swim 1:30
• 200 FS on 3:30, swim <3:05
• 6 x 100 FS on 1:45, desc 1-6 from 1:30
• 50 easy
• 4 x 100 BK on 2:00, desc 1-4 from 1:38
• 50 easy

EN-3:  800  (as 300 BK, 500 FS)

• 6 x 25 on 30 sec, swim 22
• 30 sec rest
• 3 x 50 BK on 1:00, swim 45
• 100 Recovery
• 10 x 25 on 30 sec, swim 19
• 5 x 50 FS on 1:00, swim 40
• 100 Recovery

Kick:  300

• 6 x 50 Kick on 1:30
• 50 easy

LAP:  250

• 3 x (50 Fast, 50 easy) on 2:30
• 4 x (25 Fas, 25 easy) on 1:30

SPRINTER CF Nationals Program – Race Prep WK 4/5

EN-1 / EN-2:  300 / 150

• 2 x 100 FS on 2:00, swim 1:35 to 1:40
• 5 x 50 FS on 1:00 descend by 1sec per 50 from 46 to end with a 42
• 50 easy

Race Pace:  500

• 1 x RP for 200 – target 2:55, 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 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
• 2 x RP for 50 FS – target 35
  – 25 FS on 30, swim 17 (block start if possible)
  – 25 FS, swim 18
  – 100 Recovery

Kick:  250

• 3 x 50 FS Kick on 1:30

LAP / LAP Kick:  200 / 50

• 2 x 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
• 2 x (25 Fast kick, 25 easy swim)

LaTol Kick:  100

• 50 MAX Kick (this is killer) – note time
• 150 Recovery swim
• 2 x (25 MAX Kick – note time, 75 Recovery) 

Power Kick / Power:  50 / 50

• 4 x Bloc Dive / Breakout with 6 strokes
• 4 x Power Dolphin 12.5m easy rest of 25, 30 sec rest

Swim Down:  200