Borden Noon – no weights (too tired)
Warm Up:
- 100 FS Pull
- 500 BK Fins
- 100 drills
Kick:
- 8 x 50 Fin kick on 60 sec
twice through FL, BK, Dolphin on BK, FS - 2 x 50 BR on 70 sec
- 25 FS Kick Fast, 25 FS Kick easy – 30, 1:08
- 50 FS Kick easy, 25 FS Kick Fast –
- 25 FS Kick Fast, 25 FS Kick easy – 28, 1:03
- 25 BK Kick Fast, 25 BK Kick easy – 23, 55
- 25 BK Kick Fast, 50 BK Kick easy – 25, 60, 1:35
Sprint:
- 2 x [
25 FS perfect stroke on 60
25 FS Fast on 60 (14, 15) ] - 2 x [
25 BK Perfect Stroke on 60
25 BK Fast on 60 (19, 20) ]
Swim Down: 300m