Nationals 3 Days Out
300 warm-up as 75 free/25 not free
4 x 50 kick @ 30s rest
2 x 50 side kick @ 30s rest
4 x 25 resistance kick
4 x 100 as 25 drill/75 swim @ 2:00
– Desc. the swim 1-4
Main Set:
2 Rounds (#1 no equipment, #2 with fins and paddles):
- 8 x 50 Free DPS (max 3 kicks underwater off each wall) @ 1:10
Based on a best 50 FS Push of 35sec
– 2 @ 60% effort (DB: 2 @ 75% or 44sec)
– 2 @ 70% effort (DB: 2 @ 80% or 42 sec)
– 2 @ 80% effort (DB: 2 @ 85% or 40 sec)
– 2 @ 90+% effort (DB: 2 @ 90% or <39 sec) - 6 x 100 Free (1-3, 4-6) @ 2:00
– Breathing every 3 or 5
– Breathing every 5 or 7
– Breathing every 7 or 9
200 easy cool down
TOTAL: 3100m