Borden – FS Sprint Session + weights
Warm Up: 500m
Kick: 200
- 4 x 50 Fin Kick
EN-1/EN-2:
- 3 x 100 FS on 1:45, swim 1:28
- 4 x 50 FS on 1:00, desc 1-4 from 42
LA Tol for FS: 400 (650 recov)
- 100 FS for time on 2:00, 3 x 50 FS easy on 1:00
act: 1:13 - 2 x (75 FS Fast, 25 easy, 2 x 50 FS easy on 1:00)
act: 58, 58 - 2 x (50 FS Fast on 1:00, 2 x 50 FS easy on 1:00)
act: 35, 35 - 2 x (25 FS Fast on 30, 50 easy on 1:15)
act: no time – done as run dive – full tilt, no breath
LAP: 150 (150 recov)
- 6 x (25 Fast, 25 easy) on 1:30, mix BK / IM
LAP Kick: 50 (50 recov)
- 2 x (25 Kick fast, 25 easy) on 1:30, act: FS 23, BK 23
Swim Down: 200