Borden 11:30 – Anaerobic for BK
Warm Up: 500m
EN-1 / Kick: 300 / 250
- 100 BK Kick
- 100 BK Fins on 1:45
- 50 BK Kick
- 100BK Pull on 2:00
- 50 BK Kick
- 100 BK on 2:00
EN-2 / LAP: 500 (100 recovery)
- 10 x 50 BK on 1:15 swum as:
– 2x 12.5m Fast, rest of 50 easy
– 2x 15m Fast, rest of 50 easy
– 2x 20m Fast, rest of 50 easy
– 2x 25m Fast, 25 easy
– 2 x 50 Build - 100 easy
Lactic Tolerance: 400m 300m (650 recovery)
- 2 x (
– 25 BK Sprint, 25 easy, 50 BK easy on 1:15 (act: 18, 18)
– 50 BK Sprint, [3 x 50 BK Easy on 1:15] (act: 40, 39)
– 75 BK Sprint, 25 easy, [4 x 50 BK easy on 1:15] (act: 1:02, 0:59)
ran out of time 2 x (25 BK Sprint, 25 easy, 50 BK easy on 1:15)50 BK Sprint, [3 x 50 BK Easy on 1:15]
LAP Kick: 50
2 x (25 BK Sprint Kick, 25 easy)
Swim Down: 200m