Borden – Noon – BK Lactic Tol focus – plus weights
Warm Up: 700m
Aerobic Kick: 200m
- 4 x 50 BK Kick on 1:20
- 50 Easy
EN-1 / EN-1/2: 400 / 100
- 200 BK on 4:00, swim 3:30
- 2 x 100 BK on 2:00, swim 1:40
- 100 BK, swim 1:35sec
LAP: 100m
- 4 x (25 BK Sprint, 25 Easy) on 1:30
act all 19 sec
LA Tol: 300m
- 100 BK Sprint, 150 Easy on 5:00, aim for 1:20 act: 1:16
- 2 x (75 BK Sprint, 125 Easy) on 4:30, aim for 60 act: 60, 62
- 50 BK Sprint, 50 Easy, aim for <40 act: 37
- 200 BK Fins RECOV
LA Tol Kick: 100m
- 4 x (25 BK Kick Sprint, 75 Easy)
act – all 22 sec
Swim Down: 200 Easy