Borden Noon – Sprint Focus Week – Mon-Wed
Warm Up: 550
EN-1 / EN-2 / Kick: 800 / 200 / 600 / 150 recovery
- 3 x 100 Fin Kick (FS/BK/BR)
- 3 x 100 BK on 2:00, swim 1:38
- 2 x 50 BK on 1:00, swim 45
- 50 easy
- 2 x 50 BK Fin Kick on 1:30
- 3 x 100 FS on 1:45, swim 1:26
- 2 x 50 FS on 1:00, swim 40
- 50 easy
- 2 x 50 BR Kick on 1:15
- 2 x 100 IM on 2:00
- 50 easy
LAP: 100
- 4 x (25 Build, 25 easy) on 1:15
- 2 x (25 Fast Kick, 25 easy) (FS Act: 28, 29)
LA Tol: 150
- 3 x 50 BK Fast on 1:45 (act: 39, 39.5, 41)
- 50 easy
LA Tol Kick: 50
- 50 BK Kick max (act: 520
- 50 easy
Blocks:
4 x Dive/Breakout
Swim Down: 200