2nd Part of the Specifics Phase – Maximum Volume weeks
Borden Noon – Aerobic session
Warm Up: 500m
EN-1 / Kick: 800 / 300
- 3 x 50 FS Kick on 1:20
- 200 FS Pull
- 150 FS / 50 BK
- 3 x 50 BK Kick on 1:15
- 200 BK Fins
- 150 BK / 50 FS
EN-2 / EN-3 / Recovery: 400 / 200 / 100
- 3 x 100 FS on 1:40 – 1,2 Swim 1:23, 3 Swim <1:20
Act: 1:34, 1:34, 1:28 - 50 Recovery
- 3 x 100 BK on 1:50 – 1,2 Swim 1:35, 3 Swim <1:30
Act: 1:21, 1:21, 1:18 - 50 Recovery
LAP / Recovery: 150 / 150
- 6 x (25 Sprint, 25 easy) on 1:30 3x BK, 3x FS
Tough to time with unsync’d clocks BK ~17-18, FS 15
LA Tol Kick / Recovery: 50 / 150
- 2 x (25 Max Effort Kick, 75 Recovery Swim)
1x BK dolphin, 1x FS
Swim Down: 200