Nationals – Specifics Phase – WK 8/12 – Friday

Borden Noon

Warm Up:  500m

DISTANCE:
EN-1:  800 (as 300 BK, 500 FS)

• 2 x 150 BK on 3:00
• 5 x 100 FS on 1:45, swim 1:30
• 50 easy

EN-2:  500 (as 200 BK, 300 FS)

• 2 x 100 BK on 1:55, swim 1:40 or under
• 50 easy
• 3 x 100 FS on 1:40, swim 1:26 or under
• 100 easy

EN-3:  900  (as 350 BK, 550 FS)

• 4 x 25 on 30 sec, swim 22
• 50 easy
• 5 x 50 BK on 1:00, swim 45
• 100 Recovery
• 8 x 25 on 30 sec, swim 19
• 50 easy
• 7 x 50 FS on 1:00, swim 40
• 100 Recovery

Kick:  300

• 6 x 50 Kick on 1:30
• 50 easy

LAP:  300

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

SPRINTER CF Nationals Program – Race Prep WK 5/5

EN-1 / EN-2:  400 / 150

• 3 x 100 FS on 1:50, swim 1:35
• 5 x 50 FS on 1:00 descend by 1sec per 50 from 46 to end with a 42
• 50 easy

RACE PACE:  500 … Use Blocks for Starts if Possible

• 1 x RP for 200 – target 2:47, broken as 50-100-50:
  – 50 on 1:00, swim 39 (dive) or 40 (push)
  – 100 on 1:45, swim 1:25
  – 50, swim 42
  – 150 Recovery
• 1 x RP for 100 FS – target 1:17 broken as 50-50:
  – 50 FS on 1:00, swim 37 (dive) or 38 (Push)
  – 50 FS, swim 39
  – 100 Recovery
• 1 x RP for 100 FS – target 1:16 broken as 25-25-25-25:
  – 4 x 25 on 10 sec rest 
  The ‘feel’ should be splits of <18, 19, 19, 20
  This is a hard one … push the last couple 25s
  (Start on RED … touch and look after each 25, leave exactly 10 sec later … take 30 sec off your final time = your 100 time … eg target finish = 1:46-30=1:16)
  – 150 Recovery
• 2 x RP for 50 FS – target 35 – ** use race breathing pattern **
  – 25 FS on 30, swim 17 (dive) or 18 (push)
  – 25 FS, swim 18
  – 100 Recovery

Kick:  150

• 3 x 50 FS Kick on 1:30

LAP:  150

• 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec … ~38)
  … use race breathing pattern
• 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
  2x touch and look for time, 2x with turn and push-off … use breathing pattern for 50

LaTol Kick:  50

• 50 MAX Kick – note time
• 100 Recovery swim

Power Kick:  50

• 2 x Dive MAX Power Dolphin to 12.5m easy rest of 50, 30 sec rest
• 2 x Lilly Fishy push-offs with 5 power strokes

Swim Down:  200