Borden Noon – BK Lactic Tolerance
Warm Up: 500m
Kick: 150m
- 3 x 50m Fin Kick on 1:00
EN-1/EN-2: 500 / 50
- 3 x 100 BK on 2:00, Swim, Pull, Full
- 5 x 50 BK on 1:05, #1-4 swim 48, #5 swim 43
LAP: 150 (150 recovery)
- 3 x (25 FS Fast, 25 easy) on 1:15
- 3 x (25 BK Fast, 25 easy) on 1:30
Lactic Tolerance for BK: 300 (600 recovery)
- 100 BK for time on 2:00, (act: 1:18 … super nova blow-up)
– – – 4 x 50 BK Recovery on 1:15 - 2x
4 x( 50 BK Max on 1:00, (act: 38, 35.5)
– – – 2 x 50 BK Recovery on 1:15)
LAP Kick / LaTol Kick: 100 / 50 (100 recovery)
- 4 x (25 Fast Kick, 25 easy) 2x FS, 2x BK
50 BK Max kick
Swim Down: 200m