Borden Noon – BK Speed
Warm Up: 500m
EN-1/Kick for FS: 700 / 100
- 2 x 100 FS Fins on 1:45
- 50 FS Fins Kick
- 50 Scull
- 2 x 100 FS Pull on 1:45
- 50 BK Kick
- 50 Scull
- 2 x 100 FS on 1:45
- 50 BK Kick
- 50 Scull
EN-2: 250m / 50 recovery
- 5 x 50 BK Desc 1-5 by 1 sec from 48 on 1:00
- 50 easy
LAP: 175 / 275 recovery
- 75 BK Sprint, 25 recovery (act: 59)
- 2 x 50 BK on 1:15 recovery
- 50 BK Sprint on 1:00, 2 x 50 BK on 1:15 (act: 36)
- 2 x (25 BK Sprint, 25 easy) on 2:00
- 100 recovery
Power:
2 x (25 BK Kick Max speed, 25 easy)- block dives
Swim Down: 200m