Borden Noon – Lactic Tolerance for FS
Warm Up: 500m
EN-1/2/Kick: 400 / 300 / 200
- 100 FS Kick
- 4 x 100 FS on 1:45, swim 1:28, 1x Pull, 3x Swim
- 2 x 50 FS Kick
- 2 x 50 FS on 1:00, swim 39
- 4 x 50 BK on 1:05, swim 45
LAP: 150m
- 6 x (25 Sprint, 25 easy) on 1:30 3x FS, 3x BK
- 100 easy
LA Tol for FS: 350 / 750
- 75 FS Fast, 25 easy, 3 x 50 FS on 1:00 recovery
- 3 x (50 FS Fast, 2x 50 FS on 1:00 recovery) on 3:30
- 100 recovery
LA Tol Kick FS: 50
- 25 Sprint BK Kick
- 50 recovery swim
- 25 Sprint BK Kick
Power:
- Block Dives … deck dive/breakout … Max BK dolphin
Swim Down: 200m