2023 Nationals – 2 weeks out – Saturday

6 Days to Calgary

**Distance workout

4×200 as swim/kick/drill/pull by 200s

4×75 as 25 kick/50 free swim breathing every 5 @ 20s rest

Main Set:

500 swim as 100 easy/100 fast/200 easy/100 fast @ 30-45s rest

100 back or choice swim easy 20-30s rest

400 swim as 50 fast/50 easy @ 30-45s rest

100 back or choice swim easy 20-30s rest

2 x 300 pull negative split (2^nd 150m is faster than 1^st 150m) @ 30-45s rest
… act: #1 was 7 sec neg split and #2 was 9 sec neg split

100 back or choice swim easy 20-30s rest

3 x 200 pull with pull buoy at calves @ 30-45s rest

100 back or choice swim easy

4 x 100 breathing every 5/7 @ 2:00

100 cool down

TOTAL: 4100m