Nationals – WK 1/4 Season Salvage – Friday

Borden Noon

Warm Up:  500m

EN-1/Kick:  1600 / 400

• 2 x 50 BK Kick
• 4 x 100 BK (2x Pull, 2x Fins)
• 2 x 50 BK Kick
• 4 x 100 BK
• 2 x 50 FS Kick
• 4 x 100 FS (2 Pull, 2x Fins)
• 2 x 50 FS Kick
• 4 x 100 FS

LAP:  200 / 200 Recov

• 4 x (25 BK Fast, 25 easy) on 1:15
• 4 x (25 FS Fast, 25 easy) on 1:15

Power:

• Dive / Breakout … FS / BK

Swim Down:  200m