Nationals – Specifics Phase – WK 8/12 – Monday

Borden Noon

Warm Up:  500

DISTANCE
EN-1:  1900

• 200 BK Fins on 20-30 sec
• 200 FS Fins on 20-30 sec
• 200 BK on 4:00, swim <3:30
• 50 easy
• 2 x 200 FS Pull on 3:30, swim <3:05
• 50 easy
• 4 x 100 BK on 2:00, swim 1:42   (AWFUL – ascended to 1:50)
• 5 x 100 FS on 1:45, swim 1:29  (even more AWFUL – started at 1:35 and ended at 1:44)
• 50 easy

EN2:  700

• 4 6 x 50 BK on 1:00, swim <50 (done in pairs of 2 with 30 sec rest between)
• 50 easy
• 4 x 100 FS on 1:40, swim <1:28
• 100 FS on 2:00, swam 1:25
• 2 x 50 FS on 1:00, swim 39, 40
• 100 easy

Kick:  400

• 2 x 100 Fin Kick on 2:00
• 4 x 50 Fin Kick on 1:00
• 50 easy

LAP:  200

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

SPRINT
EN-1: 800

• 200 FS on 20-30 sec rest
• 200 FS Pull
• 50 easy
• 4 x 100 FS on 1:50, swim <1:35
  50 easy

EN-2:  400

• 4 x 50 FS on 1:00, desc 1-4 by 1 sec from 45
• 4 x 50 FS on 1:15, on Breathing Pattern by 25:
  4-4   3-4   3-3   2-3

Kick:  200

• 100 FS Kick (no more fins for kick … ok for Recov) on 20 sec
• 2 x 50 FS Kick on 1:30
• 50 easy

LAP:  100

• 4 x (25 Fast, 25 easy) Blocks if possible for 2
  2x Push, 2x Dive … 2x touch and look, 2x include fast turn

LAP Kick:  50

• 2 x (25 FS Kick Fast, 50 easy swim, 30 sec rest)

Power:  50

• DIVE / BREAKOUT with 5 strokes

Swim Down:  200