Borden Noon – LA Tol session
Warm Up: 800m
Aerobic Kick: 200m
- 100 BK Kick
- 2 x 50 FS Kick
EN-1: 200m
- 100 FS Pull
- 100 FS
Test Set – 25’s of 100 FS Race (1:06):
target time per 25: 16.5
Rest per repeat: (20-30)
Repeat Interval: 45 sec
1-6: Dial in speed
continue until missed time (<17)
Skip 1 repeat
continue until 2 fails in a row – (act: finished 30 … cut to 40 sec)
200 BK Fins
Test Set – 25 of 100 BK Race (1:12)
target time per 25: 18 sec
Rest per repeat (20-30)
Repeat Interval: 45 sec
1-6 Dial in, continue until <18, Skip 1, Continue to 2fail
200 BK Fins
Power / Power Kick if time
Swim Down