2023 Nationals – 7 weeks out – Friday

Warm Up:

• 200 swim
• 100 kick
• 200 pull
• 100 scull

6 x 100 as 50 drill/50 swim build @ 2:30/2:45

2 of each:

• Scull to 3 strokes
• Single Arm
  • 3 Tap Drill
    
    (Sher = 3×100 fly with fins (50 single arm for drill/50 dolphin kick with board); then 3×100 as above)

Main Set:

• 4 x 75 swim; middle 25 is fast @ 1:20/1:30
• 100 kick @ 3:00/3:30
• 4 x 100 swim; 3^rd 25 is fast; descend 1-4 @ 2:00/2:20
• 100 kick @ 3:00/3:30
• 4 x 200 negative split; emphasis on 3^rd 50 @ 3:45/4:15

100 easy

TOTAL: 3000m