Sprint Season – Specifics WK 8/9 – Wednesday

Borden Noon – Recovery Session

Warm Up:  500m

EN-1/Kick:

• 100 BK on 2:00, swim 1:45
• 50 BK Kick
• 2 x 50 BK on 1:05, swim 49
• 50 BK Kick
• 100 FS on 1:45, swim 1:28
• 50 FS Kick
• 2 x 50 FS on 1:00, swim 42
• 50 FS Kick
• 50 easy

Recovery:  900

• 3 x (3 x 100 mix FS/BK) Fins / Pull

LAP:  200

• 4 x (25 BK Build/Fast/Turn In-Out/Fast, 25 easy) on 1:30
• 4 x 25 FS Build/Fast/Turn In-Out/Fast, 25 easy) on 1:30

LAP Kick:  50

• 25 FS Sprint Kick, 75 recovery
• 25 BK Sprint Kick, 75 recovery

Power:  50

• 4 x Dive/Breakout 12.5m and return

Swim Down:  200m