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