Specifics – WK 9/10 – Tuesday

Borden Noon

Warm Up:  500m

EN-1/Kick:  700m / 300m

• 2 x 50 FS Kick on 1:30
• 400 FS Fins every 4th BK 3, 2×2, 3×3
• 2 x 50 BK Kick on 1:30
• 300 FS Pull
• 2 x 50 BR Kick
• 50 easy

EN-2:  400m

• 2 x 200 FS on 3:30, swim 3:00
• 50 easy

LAP:  150m

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

EN-3: 400m

• 200 FS for time – act:
• 100 easy
• 4 x 50 FS Fast on 55sec, swim <40 (act;  )
• 100 easy

• 4 x (25 Fast, 25 easy) (IM if possible)

Swim Down:  200