Specifics – WK 1 Wednesday

Borden Noon

Warm Up:  600

EN-1 / Kick:  700 / 300

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

EN-2:  800

• 4 x 50 (FL-BK, BK-BR, BR-FS, FS-FL) on 1:05
• 200 FS Pull (act:  2:55
• 200 FS (act:  2:59)
• 2 x 100 FS
• 50 easy

EN-3:  500

• 5 x 50 FS on 1:00, swim 40 or under
• 100 easy
• 5 x 50 FS on 1:00, swim 40 or under
• 100 easy

LAP:  300

• 4 x 50 FS Fin/Paddles for Stroke/Time
• 4 x (25 FS Fast, 25 easy) on 1:30

Swim Down:  200