Specifics – WK 7/10 Wednesday

Borden Noon + weights

Warm Up:  600m

Aerobic Kick:  300m

• 4 x 50 BK Kick on 1:15
• 2 x 50 FS Kick on 1:20 1:30
• 50 Easy

EN-1:  400m

• 4 x 100 IM on 2:00 2:15
• 100 RECOV

LA Tol:  325m

• 6 x (50 FS Sprint, 100 Easy) on 3:30
• 25 FS Sprint 20 sec after 6th 50
• 200 RECOV
• 3 x (50 FS ‘strong’, 50 FS ‘moderate’, 50 other stroke)

LAP:  100m

• 4 x (25 Build FL Dive Sprint, 25 Easy) on 1:30

Swim Down:  200m