Specifics – WK 5/10 Tuesday

Borden – Aerobic

Warm Up:  600m

Aerobic Kick:  400m

• 100 BK Kick
• 4 x 50 BK Kick on 1:15
• 4 x 25 IM Kick on 45sec
• 50 Easy

EN-1 / EN-2:  1200 / 550m

• 2 x 100 BK Pull on 2:00
• 4 x 100 BK on 1:55
• 6 x 50 BK on 1:00, swim < 45
• 100 BK Fins RECOV
• 200 FS Pull on 3:15
• 4 x 100 FS on 1:45
• 5 x 50 FS on 55sec, swim <40
• 100 BK Fins RECOV

LAP Kick:  100m

• 5 x 20m BK kick on 20 sec
• 100 RECOV

Power Kick:  50m

• 4 x 12.5m Max dolphin

Swim Down:  200m