Pre-Season – Tuesday

Borden Noon – BK Speed

Warm Up:  500m

EN-1/Kick for FS: 700 / 100

  • 2 x 100 FS Fins on 1:45
  • 2 x 50 FS Fins Kick
  • 2 x 100 FS Pull on 1:45
  • 2 x 50 FS Kick
  • 50 Scull
  • 2 x 100 FS on 1:45
  • 2 x 50 BK Kick
  • 50 Scull

EN-2:  225m / 50 recovery

  • 9 x 25 BK on 30, desc 1-3, 4-6, 7-9
  • 25 easy

LAP: 175 / 275 recovery

  • 75 BK Sprint, 25 recovery (act:  1:05 … can’t push with L Shoulder)
  • 2 x 50 BK on 1:15 recovery
  • 50 BK Sprint on 1:00, 2 x 50 BK on 1:15 (act:  41)
  • 2 x (25 BK Sprint, 25 easy) on 1:30
  • 100 recovery

Power:

  • 2 x (25 FS Kick Max speed, 25 easy)
  • block dives

Swim Down: 200m

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