Borden Noon – speed work week
Warm Up: 500m
Kick / EN1-2: 750m / 500m
- 3 x 100 Kick (1x FS Fins, 1x BK Fins, 1x BR)
- 100 BK on 2:00
- 3 x 50 BK on 1:05, desc 1-3
- 6 x 50 Fin Kick (3x BK, 3x FS) on 1:00
- 100 FS on 1:45
- 3 x 50 FS on 1:00, desc 1-5
- 3 x 50 BR Kick on 1:15
- 50 easy
LAP / LaTol FS: 100 / 150m / 100 Recov
- 4 x (25 FS Fast, 25 easy) on 1:15 (2x build, 2x fast)
- 50 FS fast, 50 easy on 2:30 (act: 34)
- 2 x (50 FS fast w Fins/Finger Paddles, 50 easy) on 2:30 (act: 29, 29)
- 100 easy
LAP / LaTol BK: 100 / 150m / 350 Recov
- 4 x (25 BK Fast, 25 easy) on 1:15 (2x build, 2x fast)
- 50 BK fast, 50 easy on 2:30, (act: 38)
- 2 x (50 BK fast w Fins/Finger Paddles, 50 easy) on 2:30 (act: 32, 32)
- 100 easy
Swim Down: 200