2023 Nationals – 1 weeks out – Tuesday

3 Days Out

200 warm-up

2 x [

• 2×100 kick @ 2:30
• 4×50 drill @ 1:10 ]

Main Set:

4 x 50 @ 50/60 just make it

400 smooth

4 x 50 @ 55/1:05 Min-Max (minimal effort with maximal speed)

2 x 200 @ 4:00/4:45; 3^rd 50 = kick

4 x 50 @ 60/1:10 build

4 x 100 @ 1:55/2:10 breathing every 5

4 x 50 @ 60/1:10 as 25 fast/25easy

100 cool down

TOTAL: 3100m