2nd week of Endurance focus in the 2nd 4-week Specifics Cycle
Borden Noon Swim – BK Focus
Target: 700 EN-1, 100 EN-1/2 Desc, 200 EN-2, 200 LAP, 50 Power, 150 LA Tol, 300 Recov
Warm Up: 500m
EN-1/2: 800m
- 6 x 50 FS on 1:00, 2-Pull, 4-Swim 42+
- 3 x 50 FS on 55, swim <40
- 50 Easy
- 6 x 50 BK on 1:05, 2 Pull, 4-Swim 52sec+
- 3 x 50 BK on 1:00, swim <47
Kick: 200m
- 8 x 25 Kick IM seq on 10 sec
- 50 Easy
LAP: 200
- 4 x 25 BK Sprint with turn, 50 Easy on 2:00
- 4x 2x 25 BK Kick Sprint, 50 Easy on 2:00
Power: 50 – skipped
- 4 x BK Start with 12.5m Dolphin, Easy rest of 50
LA Tol: 150 (450 Recov)
- 2x 1x [
– 3 x 25 Sprint BK on 10-15 sec – go on 30 sec
– 150 Easy ]
Swim Down 200m+