4pm Borden – 1hr session
Warm Up: 500m
EN-1: 1100m
- 200 FS Fins on 3:00 (act 2:50)
- 300 FS Fins on 4:30 (act 4:16)
- 100 BK on 2:00
- 300 FS on 4:45 (act 4:27)
- 200 FS (act 2:59)
- 50 Easy
LAP: 200m
- 4 x (50 FS Fast, 50 FS hold, 50 Easy) on 3:00
aim for ~1:20 for first 100’s
#1 1:19, #2 1:18, #3 1:18, #4 1:17
Power: 50m
- 4 x mid-pool to wall blast, easy back
Swim Down: 300m