Pre Taper – WK 1/1 Thursday

Borden Noon – Aerobic and Speed session

Warm Up:  600m

EN-1/Kick:

• 200 FS Pull
• 2 x 50 FS Kick
• 2 x 100 FS
• 4 x 25 FS Kick
• 200 BK
• 2 x 50 BK Kick
• 2 x 100 BK
• 4 x 25 BK Kick

EN-1/2:

• 4 x 50 FS on 1:00, desc 1-4 to 35
• 4 x 50 BK on 1:00, desc 1-4 to 40

LAP:

• 4 x (25 BK Sprint, 25 Easy) on 1:30
  alternate foot/hand touch
• 50 easy
• 4 x (25 FS Sprint, 25 Easy) on 1:30
• 50 easy

Power:

• 2 x 12.5 BK Max Dolphin Kick
• 4 x mid-pool to wall and back blast

Swim Down:  200m