Borden late afternoon session (only 1hr) – Aerobic + Lactic Production
Warm Up: 500m
EN-1: 1400m (50 Recov)
- 200 FS Fins on 3:00, swim 2:50-
- 100 BK Fins on 1:45, swim 1:30-
- 300 FS Fins on 4:30, swim 4:15
- 100 BK Fins on 1:45
- 300 FS on 3:15, swim 4:30
- 100 BK on 2:00, swim 1:45-
- 200 FS on 3:15, swim 3:00
- 100 BK
- 50 Easy
LAP: 300m (300 Recov)
- 6 x (50m FS Fast, 50 FS Hold, 50 easy) on 3:00
aim for 1:20 or less for first 100m
Power: 50m (50 Recov)
- mid-pool 12.5m blast to wall, easy rest of 25
Swim Down: 200m