Specifics – WK 4/10 Thursday

East Bayfield early

Warm Up: 800m

Aerobic Kick: 200m

• 8 x (25 IM Kick on 45)

EN-1: 200m

• 4 x 50 IM Stroke on 1:05

LAP:  200m

• 4 x (25 BK Sprint, 25 easy) on 1:30
• 200 BK Fins RECOV
• 4 x (25 FS Sprint, 25 easy) on 1:30
• 200 BK Fins RECOV

LAP Kick:  100m

• 4 x (25 BK Sprint Kick, 25 easy back)
• 100 Easy

Power Kick:  50m

• 4 x 12.5m max dolphin, easy rest of 25

Power:  50m

• 4 x Dive/Breakout, easy back – 2x BR, 2xFL

Swim Down:  200m