Borden Noon – Last Lactic Tolerance session
Warm Up: 600m
EN-1/Kick:
- 100 FS
- 50 FS Kick
- 2 x 50 FS
- 50 FS Kick
- 2 x 25 FS
- 100 BK
- 50 BK Kick
- 2 x 50 BK
- 50 BK Kick
- 2 x 25 BK
LaTol:
- 75 BK Max effort, 25 easy (act 57)
- 200 BK, swim <3:30
- 75 FS Max Effort, 25 easy (act 52)
- 200 FS, swim 3:00
Race Pace:
- Broken 50 BK – 25 BK on 45, 25 BK
- 100 BK, swim <1:50
- Broken 50 FS – 25 FS on 45, 25 FS
- 100 FS, swim <1:30
LAP:
- 2 x 25 Dive FS Sprint, walk back
- 2 x 25 Dive BK Sprint, walk back
Swim Down: 200