Borden Noon – Lactic Tolerance for BK
Warm Up: 500m
EN-1/2/Kick: 400 / 100 / 200
- 2 x 50 BK Kick
- 4 x 100 BK on 2:00, swim 1:40
- 2 x 50 BK Kick
- 2 x 50 BK on 1:00, swim 45
LAP: 150m
- 6 x (25 Sprint, 25 easy) on 1:30 3x FS, 3x BK
act: FS 15, 14, 15 … BK 17, 17, 18 - 50 easy
LA Tol for BK: 350 / 750
- 100 BK Fast, 3 x 50 BK on 1:00 recovery
act: 1:18 - 5 x (50 BK Fast, 2x 50 BK on 1:00 recovery) on 3:30
act: 38, 40, 39, 39, 39 - 100 recovery
LA Tol Kick FS: 50
- 25 Sprint FS Kick, 50 recovery swim, 25 Sprint FS Kick
act: 21, 23
Swim Down: 200m