Borden Noon – Lactic Session + Weights
Warm Up: 800m
Aerobic Kick: 400m
- 100 BK kick on 2:30
- 2 x 50 BK kick on 1:15
- 2 x 50 FS Kick on 1:20
- 2 x 50 BR Kick on 1:15
- 50 Easy
Race Pace: 300m
- 6 x 50 BK @ 200 race speed on 1:10, swim 40
act: 41, 42, 42, 41, 41, 40 - 100 BK Fins Recovery
LA Tol Kick: 50m
- 2 x (25 BK Max Kick, 50 Easy)
- 100 BK Fins Recovery
LAP: 100m
- 4 x (25 Sprint FS, 25 Easy) on 1:30
Dive, push, Dive, push
act – tough, no snap - 50 Easy
Power Kick: 50m
- 4 x 12.5m Dive FS Kick, easy rest of 50
Swim Down: 200m++