Specifics – WK 6/10 Wednesday

Warm Up:  800m

Aerobic Kick:  300m

• 6 x 50 BK Kick on 1:15
• 50 Easy

EN-1:  400m

• 8 x 50 BK on 1:00, swim 45sec
• 50 Easy

USRPT:  BK for 100 race

• repeats of 25 BK on 40sec, swim 18 (fail @ 20)
  act:  first fail @ 14, final fail 18
• 200 BK Fins Recov

LAP:  150m

• 4 x (25 FS Sprint, 25 Easy) on 1:15
• 100 Easy
• 2 x (25 BR Sprint, 25 Easy) on 1:30
• 100 Easy

LAP Kick: 100m

• 5 x (20m FS Sprint Kick, easy rest of 50) on 1:15
• 50 Easy

Power Kick:  50m

• 4 x max SDK on BK

Swim Down:  200m