Borden session – 11:00-1:00 PM
Target: EN-1 1000 , EN-2 600, LAP 300, LA Tol 250, Recov 400
Warm Up: 700m+
EN-1 400, Kick 200, EN-2 600:
- 2 x 100 FS Pull on 1:45 (1:23, 1:25)
- 6 x 50 FS on 55sec, swim < 40 (39-40)
- 2 x 50 FS Kick on 1:20 (1:00, 1:10)
- 2 x 100 BK on 2:00 (1:38, 1:40)
- 6 x 50 BK on 1:00, swim <45 (45’s)
- 2 x 50 BK Kick on 1:15 (51, 57)
LAP (SP): 300m (300 Recov)
- FL warm-up
2 x (25 FL, 45 sec vert dolphin, 25 FL) - 4 x (25 IM Sprint, 25 Easy) on 1:30
- 4 x (50 SP Sprint, 50 Easy) on 2:30 (40’s)
Recv: 200 Easy with fins
LA Tol (FS): 250 (450 Recov)
- 2 x (75 FS Max, 125 Easy) on 5:30
(55, 56) - 2 x (50 FS Max, 100 Easy) on 5:00
(32, 33)
Swim Down: 500m
- 200m easy with fins
- 300m increase breathing