Borden Noon – Anaerobic for FS
Warm Up: 500m
EN-1/2 + Kick: 300 / 200 / 250
- 100 FS Kick
- 5 x 100 FS on 1:45, 1-3 swim 1:28, descent 4 & 5 to <1:25
- 3 x 50 FS Kick
- 50 easy
LAP for FS: 150 (150 Recovery)
- 4 x (25 FS Fast, 25 easy) on 1:30, swim ~17 (act: 17, 17 in Builds, 16.5, 16.5 straight)
- 50 FS Fast, 50 easy (aim for ~35) (act: 35)
Lactic Tolerance for FS: 200m (600 Recovery)
- 25 FS Full Sprint, 25 easy, 50 FS Easy 1:00 (act: 15)
- 50 FS Full Sprint, 3 x 50 FS Easy on 1:00 (act: 34)
- 75 FS Full Sprint, 25 easy, 4 x 50 FS Easy on 1:00 (act: 55 … poor)
- 50 FS Full Sprint, 3 x 50 FS Easy on 1:00 (act: 33 – focus on finishing stroke)
LAP for FS: 150 (150 Recovery)
- 4 x (25 BK Fast, 25 easy) on 1:30, swim ~19 (act: 19, 20, 17.5, 17.5)
- 50 BK Fast, 50 easy, swim ~40 (act: 40)
Swim Down: 200m