Borden Noon – Lactic Tolerance for FS
Warm Up: 500m
EN-1 / EN-2 / Kick: 300 / 200 / 200
- 2 x 50 FS Kick, 1:30
- 10 x 50 FS on 1:00, 1-6 swim 42, 7-10 desc to 38
- 2 x 50 FS Kick on 1:30
LAP for FS: 100
- 4 x (25 FS Fast, 25 easy) on 1:30
Lactic Tolerance: 400m
- 200 FS Fast on 3:30 (act: 2:35)
- 4 x 100 FS on 2:00
- 100 FS Fast on 2:00 (act: 1:13)
- 4 x 50 FS on 1:00
- 2 x (50 FS Fast on 1:00, 2 x 50 easy on 1:00) (act: 33, then 29 with fins)
LAP Kick: 50
2 x (25 FS Sprint Kick, 25 easy)
LAP for BK: 100
4 x (25 BK Fast, 25 easy) on 1:30
Swim Down: 200