Borden – Noon – LA Tol (small) + weights
Warm Up: 700m
Aerobic Kick: 200m
- 8 x (25 IM Kick seq on 45)
EN-1 EN-1/2: 400 / 100m
- 2 x [
– 3 x (50 IM seq on 1:05)
– 50 FS on 1:00, swim <40 ]
LAP: 100m
- 4 x (25 FS Dive Sprint, 25 Easy) on 1:30
LA Tol: 250
- 4 x (25 FS Sprint on 45 sec)
- 100 RECOV
- 3 x (25 IM Sprint on 45 sec)
- 100 RECOV
- 3 x (25 IM Sprint on 45 sec)
- 100 RECOV
LA Tol Kick: 100m
- 4 x (25 FS Sprint Kick, 50 Easy)
Swim Down: 200m