Recovery Week
Borden Noon
Warm Up: 500m
EN-1 / EN-2 / Kick: 1000 / 100 / 350m / 50 recovery
- 100 BK Kick
- 3 x 100 BK Swim on 2:00
- 3 x 50 Kick on 1:30
- 6 x 50 IM seq on 1:15
- 2 x 50 Kick on 1:30
- 5 x 100 FS on 1:45, #1-3 Pull, #4-5 swim 1:29, #5 swim 1:25
- 50 Recovery
EN-2 / EN-3: 100 / 300m / 100 recovery
- 100 FS on 1:45, swim 1:25
- 2 x 100 FS on 1:45, swim 1:20 or under
- 2 x 50 FS on 1:00, swim 38 or under
- 100 recovery
LAP: 225 / 225 recovery
- 2 x (50 Fast, 50 Easy)
- 6 x (25 Fast, 25 easy) on 1:30, 3 build, 3 full
Swim Down: 200m