2023 Nationals – 8 weeks out – Tuesday

400 swim warm-up

200 kick with three 15m bursts (fast) at any point in the 200

Main Set:

• 6 x 50 kick @ 1:20 #3 and #6 fast
• 100 easy swim
• 4 x 100 kick @ 2:45 #2 and #4 fast
• 100 easy swim
• 2 x 150 kick @ 4:00 #2 fast
• 100 easy swim
  
  FINS ON
  
• 10 x 50 kick 1 easy / 2 fast @ :60

Optional:

• 8×100 swim @ 1:45/1:55/2:10
  – Strong swim, controlled, good technique
  – 3^rd 25 of each 100 is fast and strong kick

100 easy

TOTAL: 2500m-3300m