Specifics – WK 8/10 – Wednesday

Borden Noon

Warm Up:  500m

EN-1/Kick:  700m / 300m

• 2 x 50 FS Kick on 1:30
• 300 FS Fins with every 4th length BK
• 2 x 50 BK Kick on 1:30
• 200 FS Pull
• 200 BK Fins
• 2 x 50 BR Kick
• 50 easy

EN-2:  400m

• 200 FS on 3:30, swim < 3:05
• 2 x 100 FS on 1:45, swim 1:30
• 50 easy

LAP:  150m

• 3 x (50 FS Fast min time/stroke, 50 easy)

EN-3:

• 4 x 50 FS Fast on 1:00, swim <40
• 100 easy
• 200 FS for time
• 100 easy

LAP:  100

• 4 2 x (25 Fast, 25 easy)

Swim Down:  200