BK main LA Tol session – noon Borden – last session of 2nd 2 week Sprint Cycle
Target: 600 EN-1, 150 LAP, 50 Power, 275 LA Tol, 450 Recov
Warm Up: 500m
EN-1 + Kick: 600m
- 2 x 50 FS on 1:00
- 2 x 50 BK on 1:05
- 2 x 100 BK on 2:00
- 100 BK Kick
- 2 x 50 BK Kick
- 50 Easy
LAP for FS: 150 (300 Recov)
- 6 x (25 FS Sprint, 50 Easy on 2:00)
most 14’s
Power for BK: 50m (150 Recov)
- 4 x (BK Start + break-out + 6 strokes, easy rest of 50 + rest)
* skipped *
LA tol for BK: 275m (625 Recov)
- 100 BK Sprint for time, 150 Easy
(1:18) - 2 x (75 BK Sprint, 175 Easy)
(1:00, 1:01) - 25 BK Sprint for time
(16)
Swim Down: 300m+