Borden Noon – easy mixed speed session + weights
Warm Up: 600m
Kick: 350
- 100 FS Kick
- 4 x 50 IM Kick
- 2 x 25 FS Kick
- 50 Easy
EN-1: 800
- 4 x 100 BK on 2:00
- 4 x 100 IM on 2:00
- 50 easy
EN-1/2: 200
- 4 x 50 FS on 1:00, Desc 1-4 by 1 sec
(aim for 41, 40, 39, 38)
LAP: 250
- 50 FS Sprint, aim for 32
- 200 recovery mix
- 8 x (
– 25 FS Sprint, aim for 15
– 75 recovery mix ) on 2:00 ** if missing 15 sec, go 2:15 ***
Power: 50
- 4 x 10 sec deep Water Dolphin on 45 sec
Swim Down: 200