Nationals – Specifics Phase – WK 8/12 – Thursday

Borden Noon

Warm Up:  500

DISTANCE EN-1:  1900

• 400 FS Fins with every 4th length BK 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
• 5 x 100 FS on 1:45, swim 1:29 … good all 1:28
• 50 easy2

EN-2:  700  (300 BK, 400 FS)

• 6 x 50 BK on 1:00, swim <50
  (act:  47, 49, 49, 48, 48, 47)
  
• 100 easy
• 4 x 100 FS on 1:45, swim 1:26 or under
  (act:  1:24, 1:24.5, 1:24.5, 1:22)
  
• 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
• 2 x 100 FS Pull on 2:00
• 50 easy
• 4 x 100 FS on 1:50, swim <1:35
• 50 easy

EN-2:  300

• 2 x 50 FS on 1:00, swim 42
• 4 x 50 FS on 1:15, swim 42 on Breathing Pattern by 25:
  3-4   3-3   2-3   2-2

Kick:  200

• 100 FS Kick on 20 sec
• 2 x 50 FS Kick on 1:30
• 50 easy

LAP:  100 – use Blocks if possible

• 50 Fast, 50 easy … aim for 38-39 sec for “Fast”
• 2 x (25 Fast, 25 easy) … aim for 18 sec

LAP Kick:  50

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

Power:  50

• 2 x DIVE / BREAKOUT with 5 strokes, swim back
• 2 x DIVE / Max Dolphin to 12.5m, easy rest of 50

Swim Down:  200