Race Prep – WK 5/5 Wednesday

Aerobic Session – Borden Noon + Weights

Warm Up: 500m

EN-1: 1700m

• 5 x 100 FS on 1:40, swim <1:30
• 100 BK on 2:00
• 3 x 200 FS Fins on 3:00, swim 2:50 (all 2:45-2:50)
• 100 BK on 2:00
• 2 x 200 FS on 3:15, swim <3:00
• 50 Easy

Kick: 200m

• 4 x 50 Kick mix on 1:15
• 50 Easy

EN-2: 700m

• 3 x 200 FS on 3:10, swim 2:50-2:55
  act:  2:53, 2:50, 2:46
• 100 FS, swim 1:26 or under
  act: 1:20
• 100 Easy

LAP: 100m

• 2 x (25 FS sprint, 25 walk back on 1:00
       25 FS Sprint, 25 FS hold on 1:00)
  Dive start at deep end

Swim Down:  200m