Borden Noon – speed session
Warm Up: 500m
EN-1 / Kick: 800 / 200
- 50 BK Kick, 200 BK Fins, 50 BK Kick, 200 BK
- 50 FS Kick, 200 FS Pull, 50 FS Kick, 200 FS
EN-2 / Recovery: 200 / 50
- 4 x 50 BK on 1:05, swim 43
- 50 recovery
Race Pace / Recovery: 100 / 100
- 100 BK for time, 100 Recovery
LA Tol / Recovery: 200 / 400
- 3 x ( 3 x (50 FS on 1:00 – 1 Sprint, 2 Recovery) on 3:30
LAP / Recovery: 100 / 100
- 4 x (25 Kick, 25 Sprint, 25 Recovery) 2x FS, 2x BK
Power / Recovery: 50 / 50
- 4 x 12.5m BK Breakout
Swim Down: 200