Borden Noon + Weights – Lactic Tolerance
Warm Up: 500
EN 1/2: 400
- 3 x 50 FS on 1:00, Desc 1-3
- 2 x 25 FS Kick on 45
- 3 x 50 BK on 1:05, Desc 1-3
- 2 x 25 BK Kick on 45
Race Pace: 400m (700 Recov)
- 100 BK for Time
- 100 easy
- BK Broken 100m as: 25m on 1:00 – 50m on 1:30 – 25m
- 100 Easy
- BK Broken 50m as: 25m on 45 – 25m
- 200 Easy
- 100 FS for Time
- 100 easy
- FS Broken 100m as: 25m on 1:00 – 50m on 1:30 – 25m
- 100 Easy
- FS Broken 50m as: 25m on 45 – 25m
- 200 Easy
LAP/Power: 100
- 4 x (25 dive Sprint, walk back)
Swim Down: 200