Borden Noon – FS Lactic Tolerance
Warm Up: 500m
Kick: 150
- 3 x 50 FS Kick on 1:30
LAP: 100
- 4 x (25 FS Fast, 25 easy) on 1:30, 2x Build
Lactic Tolerance: 350 (700 recovery)
- 2 x (50 FS Sprint, 2 x 50 easy on 1:00) (33, 34)
- 2 x (75 FS Sprint, 3 x 50 easy on 1:00) (53, 54)
- 100 FS Sprint, 4 x 50 easy on 1:00 (1:12)
EN-1/2: 300 / 100
- 4 x 100 FS on 1:45, swim 1:28, #4 1:25 (2x Pull)
Race Pace:
- 4 x 25 FS on 30, swim 17 (act: 17, 18, 18, 18)
LAP Kick / LaTol Kick: 50 / 50
- 2 x (25 FS Fast Kick, 25 easy) (FS 24, BK 23)
50 FS Max kick, 100 easy (act: 56)
Swim Down: 200