Mix LA Tol – Borden Noon – plus weights
Warm Up: 700m
Aerobic Kick: 200m
- 8 x 25 IM Kick on 15 sec
- 50 Easy
EN-1: 300m
- 3 x 100 IM on 2:00
LAP: 100m
- 4 x (25 FS Sprint, 25 Easy) on 1:30
- 100 RECOV
LA Tol: 300m
- 3 x (50 FS Sprint, 100 Easy) on 3:30
act: 31, 32, 33 - 100 RECOV
- 3 x (50 IM Sprint, 100 Easy) on 4:00
FL-BK, BK-BR, BR-FS - 100 RECOV
LA Tol Kick: 100m
- 2 x ( 33m IM Sprint, easy kick rest of 50, 50 easy)
FL, BR
Swim Down: 200m