Borden Noon – FS Speed
Warm Up: 500m
EN-1/Kick for FS: 700 / 100
- 2 x 100 BK Fins on 1:45
- 50 BK Fins Kick
- 50 Scull
- 2 x 100 BK Pull on 2:00
- 50 BK Kick
- 50 Scull
- 2 x 100 BK on 2:00
- 50 BK Kick
- 50 Scull
EN-2: 250m / 50 recovery
- 5 x 50 FS Desc 1-5 by 1 sec from 42
- 50 easy
LAP: 175 / 275 recovery
- 75 FS Sprint, 25 recovery
- 2 x 50 FS on 1:00 recovery
- 50 FS Sprint on 1:00, 2 x 50 FS on 1:00
- 2 x (25 FS Sprint, 25 easy) on 1:30
- 100 recovery
Power:
- 2 x (25 BK Kick Max speed, 25 easy)
- block dives
Swim Down: 200m