Specifics – WK 2/10 – Monday

Borden Noon

Warm Up:  500m

Kick:  400m

• 8 x 50m Kick mix  – 2x FS Fins, 2x BK Fins, 2x BR, 1x FS, 1x BK
• 50 easy

EN-1:  1200m

• 400 FS Fins, every 4th length BK
• 4 x 100 BK on 2:00 (act:  1:39, 1:40, 1:40, 1:40)
• 4 x 100 IM on 2:00 (act:  1:39, 1:41, 1:40, 1:40)
• 50 easy

EN-2:  600m / 100

• 3x 6x 100 FS Pull on 1:45, swim 1:29 (act:  1:27, 1:28, 1:28)
• 100 BK Recovery

LAP:  200m / 100

• 2 x 50 FS Fins/Paddles for min Stroke/time
• 4 x (25 Fast, 25 easy) on 1:15

Swim Down: 100