2023 Nationals – 8 weeks out – Saturday

300 warm-up as 75 free/25 not free
800 FS / BK Mix

10 x 50 drill @ 1:20 as

• Side kick
• Single arm swimming
• 1,2,3 pull (high elbow)

Kick: 600m
12 x 50 Fin Kick on 1:00

EN-1/2: 1600m
3 rounds:
2 rounds: 1x Pull, 1x Swim

• 2×100 smooth @ 1:45
• 1×200 @ 1500m pace @ 3:30
• 2×100 smooth @ 1:45
• 1×200 @ 800m pace @ 3:30
• Extra 60s rest

450 cool down

TOTAL: 3300m