Archive for October 1st, 2018

Borden Noon – Race Pace

Warm Up:  600m

EN-1 / Kick:  500 / 300

  • 2 x 50 FS Kick on 1:30
  • 3 x 100 FS on 1:40 … super tight tricep/lat after
  • 2 x 50 BK Kick on 1:30
  • 2 x 100 BK on 2;00, swim 1:40
  • 2 x 50 BR Kick on 1:15
  • 50 easy

EN-2:  200m

  • 4 x 50 BK on 1:00, swim 50 (act:  47-48)
  • 100 recovery

Race Pace:  400m

  • 100 FS on 1:45, swim 1:27 (act: 1:30 )
  • 200 FS on 3:15, swim 3:00 (act:  2:57)
  • 100 FS, swim <1:30 (act:  1:25)
  • 100 recovery

LAP:  200

  • 50 FS Fast, 50 easy on 2:15
  • 2 x (25 FS Fast, 25 easy) on 1:30
  • 50 BK Fast, 50 easy on 2:15
  • 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200

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Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 200

  • 2 x 50 FS Fins Kick on 1:30
  • 300 FS Pull on 5:00
  • 200 FS on 3:30
  • 2 x 50 BK Fins Kick on 1:30
  • 200 BK on 4:00
  • 2 x 100 BK on 2:00
  • 2 x 50 BR
  • 3 x 100 IM on 2:00
  • 50 easy

EN-2:  500m

  • run-IN
  • 100 FS, crisscross run
  • 200 FS, crisscross run
  • 2 x [100 FS, crisscross pool run]

Swim Down:  200

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