Specifics – WK 5/10 Friday

Borden Noon

Warm Up:  600m

Aerobic Kick:  400m

• 5 x 50 BK Kick on 1:15
• 3 x 50 FS Kick on 1:20
• 50 Easy

USRPT:  25’s of BK for 100m race

• 25BK Sprint on 40 sec, swim 18
  max repeats = 30
  Act:  Fail on 14, two fails ending on 20
  based on 18-20sec success band
• 200 BK Fins RECOV

LAP:  150m

• 3 x (25 FS Sprint, 25 Easy) on 1:30
• 100 easy
• 3 x (25 BR Sprint, 25 Easy) on 1:30
• 100 easy

LA Tol Kick: 100m

• 2 x (33m BK Sprint Kick, easy rest of 50)

Swim Down:  200m