Borden Noon – Speed Session
Warm Up: 500m
EN-1 / Kick: 600 / 150
- 3 x 25 Side Kick on 20 sec
- 3 x 25 BK Kick on 20 sec
- 100 FS Pull, 2 x 100 FS Swim
- 100 BK Pull, 2 x 100 BK Swim
EN-2: 300m
- 3 x 50 FS on 1:00, swim 40
- 3 x 50 BK on 1:00, swim 45
USRP for FS 50m / Recovery: ~300 / 100
- 25 FS on 40 sec, swim 19 sec
– count repeats
– skip on after first fail, stop after 2nd
Aim for at least 12 repeats
Results: 16 Repeats – avg 17 sec per
(Stopped at 16 – didn’t fail) - 100 Recovery
LA Tol for BK: 200 / 350
- 100 BK Fast, 3 x 50 BK on 1:05 Recovery
Act: 1:25 - 2 x (50 BK Fast, 2 x 50 BK on 1:05 Recovery)
Act: 36.5, 38
Swim Down: 200m