Specifics – WK7/13 Endurance – Wed

Borden – Noon – IM Session
Target:  750 EN-1, 200 EN-1/2, 500 EN-2, 100 LAP, 200 Recov

Warm Up:  500m

EN-1 + Kick: 750

• 2 x 100 FS Pull on 1:45
• 2 x 100 BK Fins on 1:55
• 3 x 50 IM seq on 1:05
• 8 x 25 IM seq Kick on 10
• 50 Easy

EN 1/2:  200

• 4 x 50 on 1:00
  3x IM seq, 1x Choice – build speed

EN-2:  500

• 2 x 100 FS on 1:40, swim 1:25
  (1:22, 1:24)
• 2 x 100 BK on 1:55, swim <1:40
  (1:40, 1:36)
• 100 IM solid (1:35)
• 50 Easy

LAP:  100

• 4 x (25 IM Sprint, 50 Easy on 2:00)
  (16, 17, 22, 13.6)
  Additional timed 25FS – 13.4

Swim Down:  200+