Borden Noon – Lactic Tolerance for BK
Warm Up: 500m
EN-1 / EN-2 / Kick: 300 / 150 / 200
- 2 x 50 BK Kick, 1:30
- 9 x 50 FS on 1:00, 1-6 swim 48, 7-9 desc to 43
- 2 x 50 BK Kick on 1:30
LAP for BK: 100
- 4 x (25 BK Fast, 25 easy) on 1:30
Lactic Tolerance for BK: 400m
- 200 BK Fast on 4:00 (act: 3:01)
- 4 x 100 BK on 2:15
- 100 BK Fast on 2:00 (act: 1:21)
- 4 x 50 BK on 1:15
- 2 x (50 BK Fast on 1:00, 2 x 50 easy on 1:15) (act: 36, 29.5 with Fins! )
LAP Kick: 100
2 x (25 BK Sprint Kick, 25 easy)2 x (25 FS Sprint Kick, 25 easy)
Power: 100
Dive Breakout up to 8x
Swim Down: 200