Borden Noon – Recovery week for Nationals starting Friday
Warm Up: 1000m
Aerobic Kick: 200m
- 2 x 50 BK Kick on 1:15
- 50 BR Kick on 1:15
- 25 FS Kick on 45
- 25 FL Kick on 45
- 50 Easy
EN-1: 500m
- 100 BK on 2:00, swim <1:40
- 50 BK on 1:00, swim 47
- 100 FS on 1:45, swim 1:27
- 50 FS on 1:00, swim 38
- 50 BR on 1:15, swim 50
- 3 x 50 IM Seq on 1:15
- 50 Easy
Pacing: 125m
- 50 BK @ 200 Pace, swim 40
act: 40 - 100 RECOV
- 25 BK @ 50 Pace, swim <17
act: 15 - 100 RECOV
- 25 BK @ 100 Pace, swim 18
act: 17 - 100 RECOV
- 25 FS Dive @ 100 Pace, swim <15
act: 14 - 100 RECOV
Starts / Turns
- Dive / Breakout for FL, BR, FS (2x each)
- BK-BR Turn practice
touch on side, looking for wall, rotate to back
Swim Down: 300m