Nationals – Specifics Phase – WK 7/12 – Wednesday

Borden Noon – Recovery Session

Warm Up:  500

Recovery:  700

• 200 BK Fins
• 200 FS Fins
• 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)
  SPRINTERS:
  – 2 x 100 FS Fins on 2:00+ (easy)
  – plus the Kick/Swim/Scull above

Kick:  200

• 2 x 100 Fin Kick on 2:00, easy
  SPRINTERS:  1x 100

EN-1:  900

• 200 BK on 4:00
• 2 x 100 BK on 2:00
• 200 FS Pull on 3:30
• 3 x 100 FS on 1:45, swim 1:30
  SPRINTERS:  skip the last 100

Kick:  300

• 6 x 50 Fin Kick on 1:00  SPRINTERS:  every 2nd one
• 100 Recovery

LAP:  400

• 4 x (50 Fast on 1:00, 50 easy on 1:30) 2x FS, 2x BK
  SPRINTERS:  skip the above and do
  4 x (Power Dolphins 12.5m, easy rest of 50)
• 100 Recovery
• 8 x (25 Fast Blocks mix, 25 easy) on 1:30
  SPRINTERS:  at least 6x

Swim Down:  200