Start of 10 week Specifics Phase
The first two weeks are Sprint oriented and week 3 and 4 are Endurance oriented.
The four week pattern will be repeated twice, with a down week at the end..
Borden Noon session + weights
Warm Up: 700m
Aerobic Kick: 200m
- 100 BK Kick on 15 sec
- 2 x 50 BK Kick on 1:15
EN-1: 300m
- 100 BK Fins on 15 sec
- 2 x 50 BK Pull on 15 sec
- 100 BK
LAP: 100m
- 4 x (25 BK Sprint, 25 easy) on 1:30
LA Tol: 300m
- 3 x [4 x (25 BK Sprint on 35 sec), 100 easy]
- 200 RECOV BK Fins
LA Tol Kick: 100m
- 50 Sprint BK Kick, 100 easy
act 47 sec - 1 x (25 Sprint BK Kick, 25 easy kick, 50 easy)
Swim Down: 200m