Borden – BK Sprint Session + weights
Warm Up: 500m
Kick: 150
- 3 x 50 Fin Kick
EN-1/EN-2: 300 / 150
- 2 x 100 BK on 2:00, swim 1:45
- 5 x 50 BK on 1:05, desc 1-5 from 50
LA Tol for BK: 300 (500 recov)
- 2 x (75 BK Fast, 25 easy, 2 x 50 BK easy on 1:15) act: 59, 60
- 2 x (50 BK Fast on 1:00, 2 x 50 BK easy on 1:15) act: 37, 40
- 2 x (25 BK Fast on 30, 50 easy on 1:15) act: 18, 18
LAP: 150 (150 recov)
- 6 x (25 Fast, 25 easy) on 1:30, mix IM
LAP Kick: 50 (50 recov)
- 2 x (25 Kick fast, 25 easy) on 1:30
Swim Down: 200