Sprint Season – Specifics WK 4/9 – Tues

Borden Noon – BK La Tol Session (easier due to knee ‘lube’ – shorted by 15min early departure)

Warm Up:  500m

Kick: 200

• 4 x 50 Kick on 1:30 (2x FS, 2x BK) (done fin)

EN-1/EN-2: 400 / 200

• 200 BK on 4:00
• 2 x 100 BK on 2:00, swim 1:45
• 4 x 50 BK on 1:05, desc 1-4 from 48

LA Tol for BK:  400 (650 recov)

• 100 BK Fast for time, 3 x 50 BK easy on 1:15  act: 1:30
• 2 x (75 BK Fast, 25 easy, 2 x 50 BK easy on 1:15) act: 1:11, 1:10
• 2 x (50 BK Fast on 1:00, 2 x 50 BK easy on 1:15) act: 45, 44
• 2 x (25 BK Fast on 30, 50 easy on 1:15) act:

LAP:  150 (150 recov)

• 2 6 x (25 FS Fast, 25 easy) on 1:30,

LAP Kick:  50 (50 recov)

• 2 x (25 Kick fast, 25 easy) on 1:30

Swim Down:  200