Technique WK 4 – Thursday

Borden Noon – Mixed session

Warm Up:  500m

EN-1/Kick: 1200/ 300

• 2 x 50 FS Kick on 1:30
• 200 FS Fins on 3:15
• 100 FS Fins on 1:45
• 2 x 50 FS on 1:00
• 100 BK on 2:00
• 2 x 50 BK Kick on 1:30
• 2 x 100 FS Pull 1:45
• 2 x 50 FS on 1:00
• 100 BK on 2:00
• 2 x 50 FS Kick on 1:30
• 4 x 100 FS on 1:45  (act:  1:26, 1:25, 1:24, 1:23)
• 100 BK on 2:00

EN-2: 300

• 100 FS Fins/Paddles DPS act: 1:09
• 50 BK easy
• 2 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 32
• 50 BK easy
• 2 x 25 FS Fins/Paddles DPS, on 1:30 Aim for 13 strokes, 15s or under

Swim Down:  200m