Specifics – WK 4/10 Monday

2nd Week of the first Endurance block in the Specifics Phase

Recovery Day from Ontario’s

Warm Up:  800m

Aerobic Kick:  400

• 8 x 50 Fin Kick on 1:05
• 100 RECOV

EN-1 / EN-2:  1000 / 400

• 200 BK Fins on 3:30
• 100 BK Pull on 20 sec
• 2 x 100 BK on 2:00
• 4 x 50 BK Desc 1-4 on 1:00
• 200 RECOV
• 200 FS Fins on 3:15
• 100 FS Pull on 1:45
• 2 x 100 FS on 1:45
• 4 x 50 FS Desc 1-4 on 1:00
• 200 RECOV

LAP:  100m

• 4 x (25 Sprint, 25 Easy) on 1:30

Swim Down:  200m+