Specifics – WK 10 / 10 Thursday

East Bayfield early morning

Warm Up:  800m

Aerobic Kick:  150m

  • 50 BK Kick on 1:15
  • 4 x (25 IM Kick on 45)
  • 50 Easy

EN-1:  350m

  • 100 BK on 2:00
  • 50 BK on 1:00
  • 50 FS on 1:00
  • 3 x 50 IM Seq on 1:10
  • 50 Easy

Pacing: 100m

  • 25 FL Dive @ 100 IM pace, swim 17
  • 75 RECOV
  • 25 BK @ 100 BK pace, swim 18
  • 75 RECOV
  • 25 BR Dive @ 50 BR pace, swim 19
  • 75 RECOV
  • 25 FS Dive @ 100 FS pace, swim <15
  • 75 RECOV

Turns practice

Swim Down:  300m

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