Borden Noon session – FS Focus – with Yves
Target: 750 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
- 7 x 50 FS on 1:00, 4-Pull, 3-Swim 42sec+
- 3 x 50 FS on 55, swim <40
- 50 Easy
- 6 x 50 BK on 1:05, 3 Pull, 3-Swim 52sec+
- 3 x 50 BK on 1:00, swim <47
- 50 Easy
Kick: 200m
- 8 x 25 Kick IM seq on 10 sec
- 50 Easy
LAP: 150
- 4 x 25 FS Sprint with turn, 50 Easy on 2:00
- 4x 2x 25 FS Kick Sprint, 50 Easy on 2:00
Power: 50 – skipped
- 4 x FS Dive Start Breakout, Easy rest of 50
LA Tol: 150 (450 Recov)
- 3 x 25 Sprint FS on 10-15 sec – go on 30 sec
- 125 Easy
- 50 FS for time (33)
Swim Down 100