Borden Afternoon Hour session
Warm Up: 400m
Kick: 300m
- 2 x 50 BK Kick on 1:15
- 2 x 50 FS Kick on 1:30
- 50 FL Kick on 1:15 (act 51sec)
- 50 BR Kick
- 50 easy
EN-1: 800m
- 3 x 100 BK on 2:00
- 3 x 100 FS on 1:45
- 2 x 100 IM on 2:00
EN-2: 200m
- 4 x 50 FS on 55 sec, swim 40
LAP: 200
- 2 x (
– 50 FS Fin Sprint, swim <32 (act 29, 29.5 … not much gain with the soft split fins)
– 200 recovery ) - 2 x (25 BK Sprint, 75 recovery) on 2:00
- 2 x (25 FS Sprint, 75 recovery) on 2:00
Power: 50
- 2 x BK Blast Start
- 2 x FS Mid-pool blast to wall
Swim Down: 200+