Nationals – Specifics Phase – WK 8/12 – Wednesday

Borden Noon – Recovery Session

Warm Up:  500 (minimum)

DISTANCE vs SPRINTER

Recovery:  800 vs 400

• 200 BK Fins
• 200 FS Fins
• D & S 2 x (25 Kick, 50 Swim , 25 Kick 50 Swim, 50 Scull)

Kick:  200 vs 100

• 2 vs 1 x 100 Fin Kick on 2:00
  (sprinters – swim an easy 100 fins after the 1x kick)

EN-1:  900 vs 700

• 200 BK vs FS on 4:00
• 2 x 100 BK vs FS on 2:00
• 200 vs 100 FS Pull on 3:30
• 3 vs 2 x 100 FS on 1:45, swim 1:30
  (Sprinters – easy swim when done or waiting)

Kick:  200

• 4 x 50 Fin Kick on 1:00
• 50 Recovery

LAP:  400 vs LAP + Power 150 / 100

• 2 4 x (50 Fast on 1:00, 50 easy on 1:30) 2x FS, 2x BK
  vs
  4 x Dive / Breakout with 5 strokes
  4 x Dive / Max Dolphin, easy rest of 50
• 100 Recovery
• 3 8 vs 6 x (25 Fast Blocks mix, 25 easy) on 1:30

Swim Down:  200