Borden Noon – Sprint Focused Week
Warm Up: 550m
EN-1/EN-2/Kick: 600 / 300 / 350
- 4 x 50 BK Fin Kick on 1:00
- 3 x 100 BK on 2:00
- 3 x 50 BK on 1:05
- 50 easy
- 3 x 50 FS Fins Kick on 1:00
- 3 x 100 FS on 1:45
- 3 x 50 FS on 1:00
- 50 easy
LAP: 300 (300 Recov)
- 3 x (50 BK Fast on 1:00, 50 easy on 1:15) act: 43 44 45
- 50 easy
- 3 x (50 FS Fast on 1:00, 50 easy on 1:15) act: 36 37 37
- 50 easy
LA Tol: 100 (200 Recov)
- 2 x 25 BK Fast on 35 act: 17 20 (tough)
- 100 easy
- 2 x 25 FS Fast on 30 act: 15 17
- 100 easy
LAP Kick BK: 50
- 2 x (25 BK Fast Kick, 25 easy)
LA Tol BK Kick: 150
3 x (50 BK Max Kick, 100 easy)
Power: 50
4 x Dive/Breakout
Swim Down: 200