Back to Borden. Weights after session
Warm Up: 600m
Aerobic Kick: 200m (50 Recov)
- 8 x 25 Kick IM seq on 15 sec rest
- 50 Easy
EN-1: 600m
- 2 x 100 FS on 1:45
- 2 x 100 BK on 2:00
- 2 x 100 IM on 2:00
EN-1/2: 250m (50 Recov)
- 5 x 50 on 1:00 Desc 1-5
start at approx. 42sec - 50 Easy
LAP: 300m (300 Recov)
- 3 x (50 BK Sprint, 50 Easy)
- 3 x (50 FS Sprint, 50 Easy)
Power: 50m
- 4 x 12.5m Blast start, easy rest of 25
2x FS, 2x BK
Power Kick: 50m
- 4 x 12.5m Blast Kick, easy rest of 25
2x FS, 2x BK
Swim Down: 200m
Total Work 1450m + Recov 400m + WU/SD 800 = 2650m