Third Week of work in row – in prep for two week break
Borden Noon
Warm Up: 500m
EN-1: 1600
- 200 BK Fins on 20 sec
- 200 BK on 20 sec
- 400 FS Fins with every 4th length BK on 20 sec
- 2 x 200 FS Pull on 3:30, swim <3:00
- 2 x 200 FS on 3:30, swim <3:05
- 50 easy
EN-2: 600
- 2 x 50 BK on 1:00, swim 45
- 100 BK, swim 1:30
- 100 Recovery
- 2 x 50 FS on 1:00, swim 40
- 3 x 100 FS on 1:40, swim 1:25
Kick: 400
- 2 x 100 Fin Kick
- 4 x 50 Fin Kick
LAP: 200
- 8 x (25 Fast, 25 easy) mix of ‘fast’
Swim Down: 200