Borden Noon – Speed BK

Warm Up:  550m

Kick / EN-1 / EN-2:  400 / 400 / 200

  • 4 x 50 FS Fin Kick on 1:00
  • 2 x 100 FS on 1:45, swim 1:26
  • 2 x 50 FS on 1:00, swim 40
  • 50 easy2
  • 4 x 50 BK Fin Kick on 1:00
  • 2 x 100 BK on 2:00, swim 1:37
  • 2 x 50 BK on 1:00, swim 45
  • 50 easy
  • 2 x 50 BR Kick on 1:15
  • 50 easy

LAP BK:  100

  • 4 x (50 BK as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
  • 50 easy

LA Tol BK:  250

  • 100 BK Fast, 2 x 50 easy
  • 75 BK Fast, easy back, 2 x 50 easy
  • 50 BK Fast, 2 x 50 easy
  • 25 BK Fast, easy back, 2 x 50 easy

LAP FS:  100

  • 4 x (50 FS as First 25 Fast, Middle 25 Fast, Last 25 Fast, choice) on 1:15
  • 50 easy

LAP Kick:  50

  • 2 x (25 FS Fast kick, 25 easy)

Swim Down:  200

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