Borden Noon – FS Focus
Target: 700 EN-1, 100 EN1/2, 200 LAP, 50 Power, 200 LA Tol, 300 Recov
Warm Up: 500m
EN-1 + Kick + EN1/2: 700m + 100m
- 6 x 50 FS (2x Pull, 2x Full, 2x Build)
- 4 x 25 IM seq Kick on 15
- 6 x 50 BK (2x Pull, 2x Full, 2x Build)
- 4 x 25 IM seq Kick on 15
- 50 Easy
LAP : 200 (400 Recov)
- 8 x (25m Sprint, 50 Easy) on 2:00
4x IM seq (FL 15), 4x SP (18-19)
Power: 50m Skipped
- 4 x Power Start from Dive – Easy rest of 50 + rest
LAP FS:
- 4 x (50 FS Sprint, 150 Easy) on 5:00+
(30, 30, 29.5, 30)
Swim Down: 100m