Archive for October 3rd, 2018

Borden Noon – Long Aerobic Session

Warm Up:  600m

EN-1 / Kick:  1200 / 200

  • 2 x 50 FS Fins Kick on 1:30
  • 2 x 50 BK Fins Kick on 1:30
  • 2 x 50 BR
  • 50 easy
  • 2 x 100 BK on 2:00
  • 2 x 100 FS on 1:45
  • 2 x 100 IM on 2:00
  • 200 FS Pull on 3:30
  • 2 x 200 FS on 3:15 (act:  both 3:00 – good)
  • 50 easy

EN-2:  500m

  • run-IN
  • 200 FS, crisscross run  act: 3:05
  • 100 FS, crisscross run  act:  1:34
  • 200 FS, crisscross run  act:  3:10

Swim Down:  200

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Borden Noon – Sprint Day

Warm Up:  1000

LAP:  450

  • 2 x (50 FS Min Stroke/Time, 50 easy)
  • 3 x (25 FS Sprint, 25 easy)
  • 2 x (50 BK Min Stroke/Time, 50 easy)
  • 3 x (25 BK Sprint, 25 easy)
  • 4 x (25 FL/BR Sprint, 25 easy)

EN-2:  200

  • Wade Pool Running – 2 x 100 FS

RP:  400m

  • 4 x 50 IM Sequence on 20 sec rest
  • 100 recovery
  • 4 x 50 BK on 20 sec rest
  • 100 recovery

Swim Down:  300

 

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