Borden – BK Sprint Session + weights
Warm Up: 500m
Kick: 200
- 4 x 50 Fin Kick
EN-1/EN-2:
- 3 x 100 BK on 2:00, swim 1:45
- 4 x 50 BK on 1:05, desc 1-4 from 49
LA Tol for BK: 400 (650 recov)
- 100 BK for time on 2:00, 3 x 50 BK easy on 1:15
act: 1:24 - 2 x (75 BK Fast, 25 easy, 2 x 50 BK easy on 1:15)
act: 1:05, 1:07 - 2 x (50 BK Fast on 1:00, 2 x 50 BK easy on 1:15)
act: 39, 40 - 2 x (25 BK Fast on 30, 50 easy on 1:15)
act: 17, 17
LAP: 150 (150 recov)
- 6 x (25 Fast, 25 easy) on 1:30, mix FS / IM
LAP Kick: 50 (50 recov)
- 2 x (25 Kick fast, 25 easy) on 1:30
Swim Down: 200