Specifics – WK 3/10 Tuesday

Aerobic Focus

Warm Up:  600m

Aerobic Kick:  400m

• 100 BK on 3:30
• 4 x 50 BK on 1:20
• 2 x 50 FS on 1:30
• 50 Easy

EN-1 / EN-2:  1300 / 500

• 2 x 200 BK on 3:45
  act:  3:23, 3:17
• 50 Easy
• 4 x 100 BK on 2:00, desc 1-4
  act:  1:34, 1:31, 1:28, 1:24
• 50 Easy
• 2 x 50 BK on 1:00, desc
  act:  42, 44  (weak)
• 100 RECOV
• 2 x 200 FS on 3:30, 1 Pull, 1 Swim
  act:  2:55, 3:01 (tough – deltoids fried)
• 50 Easy
• 4 x 100 FS on 1:45, desc 1-4
  act:  1:27, 1:22, 1:19, 1:17
• 2 x 50 FS on 1:00, desc
• 100 RECOV

LAP:  200m

• 4 x (25 FS Sprint, 25 Easy) on 1:30
• 50 Easy
• 4 x (25 BK Sprint, 25 Easy) on 1:30
• 50 Easy

LAP Kick:  100m

• 4 x (25 Sprint Kick, easy kick back)

Swim Down:  200m as BK Fins