Skipped session – Total Rest Day
Borden Noon session Planned (due to storm) – FS Focus
Target: 700 EN-1, 100 EN-2, 150 LAP, 50 Power, 200 LA Tol, 200 Recov
Warm Up: 500m
EN-1 + Kick + EN-2: 800m
- 6 x 50 FS on 1:00
1-4 @ EN-1, 5, 6 Desc - 4 x 25 FS Kick on 15 sec
- 6 x 50 BK on 1:05
1-4 @ EN-1, 5, 6 Desc - 4 x 25 BK Kick on 15 sec
- 50 Easy
LAP for FS: 150m
- 6 x (25 FS Sprint, 50 Easy) on 2:00
Power: 50
- 4 x Power Flags In/Out, easy rest of 50
2x FS, 2x BK
LA Tol for FS: 200m
- 4 x (50 FS Sprint, 100 Easy) on 3:30
Swim Down: 300m Easy