Sprint Season – Specifics WK 9/9 – Tuesday

Borden Noon – Broken Swim @ Lactic session

Warm Up:  500

EN-1/Kick:

• 3 x 100 BK Fins
• 50 BK Kick
• 50 Scull
• 3 x 100 BK
• 2 x BK Kick
• 3 x 100 FS Pull
• 50 FS Kick
• 50 Scull
• 3 x 100 FS
• 2 x 50 FS Kick
• 50 easy

LaTol: 200 / 400 Recovery

• 1 2 x (50 BK Fast on 1:00, 2 x 50 BK on 1:15 recovery)
• 1 2 x (50 FS Fast on 1:00, 2 x 50 FS on 1:00 recovery)

LAP:  100 / 300 Recovery

• 2 x (25 BK Fast, 50 recovery)
• 2 x (25 FS Fast, 50 recovery)

Dives/Breakout

• 3 x as FL, BR, FS

Swim Down