Post Nationals Recovery

Borden Noon – Recovery Session

Warm Up:  500m

Kick: 300 (50 easy)

• 6 x 50 Fin Kick on 1:05
• 50 easy

EN-1:  1100  (100 easy)

• 2 x 25 BK on 30
• 2 x 50 BK on 1:00
• 2 x 100 BK on 2:00
• 200 BK
• 50 easy
• 2 x 25 FS on 30
• 2 x 50 FS on 1:00
• 2 x 100 FS on 1:45
• 200 Fs
• 50 easy

LAP:  100 (100 easy)

• 4 x (25 Build, 25 easy) 2x FS, 2x BK

EN-2: 300

• 3 x (100 as
  – 25 Fast, 75 cruise
  – 25 cruise – 25 Fast – 50 cruise
  – 50 cruise – 25 Fast – 25 cruise

Swim Down:  200