La Tol Session – Borden + weights
Warm Up: 700m
Aerobic Kick: 350m
- 100 BK Kick
- 2 x 50 BK Kick
- 100 FS Kick
- 50 FS Kick
- 50 Easy
EN-1 / EN-1/2: 300 / 100
- 100 BK Pull
- 2 x 100 BK
- 2 x 50 BK Desc
LAP: 100m
- 4 x (25 Sprint FS, 25 Easy) on 1:30
LA Tol: 300m
- 4 x (75 BK Sprint, 125 Easy) on 4:30
act: 58, 60, 62, 59 sec
Recov: 200 BK Fins
LA Tol Kick:
3 x (25 Sprint BK Kick, 25 Easy) on 2:00
Recov: 200 FS
Power: 50m
4 x 12.5m Blast FS, easy rest of 25
Swim Down: 200m