Nationals – Specifics Phase – WK 7/12 – Thursday

Borden Noon – Mixed session

Warm Up:  500

DISTANCE
EN-1:  1700

• 200 BK on 4:00, swim <3:30
• 4 x 100 BK on 2:00, swim <1:45
• 50 easy
• 2 x 200 FS Pull on 3:30, swim 3:05
• 200 FS, swim <3:10
• 50 easy
• 5 x 100 FS on 1:45
• 50 easy

Kick:  200

• 2 x 100 Fin Kick on 2:00

EN-2:  700

• 4 x 50 BK on 1:00, swim <49
• 100 easy
• 10 x 50 FS on 1:00, swim 40
• 100 easy

Kick:  200

• 4 x 50 Kick on 1:30
• 50 easy

LAP:  300

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

SPRINT
EN-1/2:  400/200

• 3 x 100 FS on 15 sec rest
• 50 easy
• 6 x 50 FS on 1:00, desc 1-6 in pairs {2x 44, 2x 43, 2x 42}
• 50 easy

Kick:  150

• 100 Fin Kick on 2:00
• 50 Fin Kick
• 50 easy

LAP/LAP Kick:  150 / 50 … All Block Dives if possible

• 50 FS Fast, swim <40, 50 easy
• 4 x (25 Fast swim <20, 25 easy) on 1:30
  
• 100 easy
• 2 x (25 Fast kick, 25 easy)
• 50 easy

Power / Power Kick:  50/50

• 4 x Dive / Breakout with 5 strokes, easy rest of 25, walk back
• 50 easy
• 4 x “Fishy” dolphin Push Starts, easy rest of 25

Swim Down:  200