Specifics – WK 9/10 Wednesday

Borden Noon – RECOVERY Session III

Warm Up:  600m

Aerobic Kick:  500m

• 6 x 50 BK Kick on 1:15, kick ~60+
• 2 x 50 BR Kick on 1:15
• 2 x 50 FS Kick on 1:30
• 50 Easy

EN-1:  1300m

• 4 x 100 BK on 2:00, swim ~1:40
• 3 x 100 FS on 1:45
• 3 x 100 IM on 2:00
• 50 Easy
• 2 x 50 BK on 1:00
• 2 x 50 FS on 1:00
• 2 x 50 BR on 1:05
• 50 Easy

LAP:  200m

• 3 x (25 BK Sprint, 25 Easy) on 1:30
  (act:  17, 17, 16.5)
• 3 x (25 FS Sprint, 25 Easy) on 1:30
  (act:  14, 14, 13.5)

Swim Down:  300m