Borden Noon – speed session
Warm Up: 500m
EN-1 / Kick: 800 / 200
- 100 BK Kick
- 2 x 200 BK (1x Pull, 1x Fins)
- 100 FS Kick
- 2 x 200 FS (1x Pull, 1x Fins)
EN-2 / Recovery: 200 / 50
- 4 x 50 FS on 1:00, swim 38
- 50 recovery
Race Pace / Recovery: 100 / 100
- 100 FS for time, 100 Recovery
act: 1:11
LA Tol / Recovery: 150 / 300
- 6 x ( 3 x (50 BK on 1:00 – 1 Sprint, 2 Recovery) on 3:30
act: 38, 39, 41
LAP / Recovery: 100 / 100
- 4 x (25 Kick, 25 Sprint, 25 Recovery) on 1:30+ 2x FS, 2x BK
LAP Kick / Recovery: 50 / 50
2 x (25 FS Sprint Kick, 25 easy)
Power / Recovery: 50 / 50
4 x 12.5m BK Breakout
Swim Down: 200