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 BK on 1:00, swim 40
- 3 x 50 FS on 1:00, swim 45
USRP for BK 50m / Recovery: ~300+ / 100
- 25m BK on 40 sec, swim 21 sec or under – count repeats – skip one after first fail, stop after 2nd Aim for at least 12 repeats
- Results: 16 Repeats – avg 20-21 sec per (stopped at 16 … aim for 20sec on all next)
- 100 Recovery
LA Tol for BK: 200 / 350
- 100 FS Fast, 3 x 50 FS on 1:00 Recovery
Act: 1:10 - 2 x (50 FS Fast, 2 x 50 FS on 1:05 Recovery)
Act: 32, 32.5
Swim Down: 200m