Specifics – WK 1 Friday

Borden Noon

Warm Up:  600m

EN-1/Kick:  1300 / 350

• 3 x 50 Kick on 1:00 (Fins FS/BK)
• 3 x 100 FS Fins
• 100 BK
• 2 x 50 Kick on 1:00 (Fins FS/BK)
• 3 x 100 FS Pull on 1:45
• 100 BK
• 2 x 50 BR Kick
• 2 x 200 FS (Pull, Swim)
• 100 BK

EN-2: 800

• 3 5 x 100 FS on 1:45, swim <1:30
• 100 easy
• 6 x 50 FS on 1:00, swim 40

LAP:

• 6 x 50 FS Fin/Paddles for Time/Stroke Count Min
• 50 easy
• 8 x (25 Fast, 25 Easy) on 1:15

Swim Down:  200