Pre Season – Monday

Borden Noon – Aerobic Session

Warm Up:  500m

EN-1 / EN-2 / Kick:  1100 / 150  / 400

• 100 BK Kick
• 100 BK Pull
• 4 x 50 BK on 1:05 (3x @ 50, 1x @ 47)
• 2 x 100 BK on 2:00 ( last 50 of 2nd 100 Threshold)
• 200 BK on 3:45 swum as: – (150 Aerobic, 50 Threshold)
• 2 x 50 BK Kick on 1:30
• 50 easy
• 100 FS Kick
• 100 FS Pull
• 4 x 50 FS on 1:00 (3x @ 42, 1x @ 39)
• 2 x 100 FS on 1:45 ( last 50 of 2nd 100 Threshold)
• 200 FS on 3:30 swum as: – (150 Aerobic, 50 Threshold)
  2 x 50 FS Kick on 1:30
• 50 easy

EN-3:  300 / 100 recovery

• 3 x 50 BK on 1:00, swim <45
• 50 recovery
• 3 x 50 FS on 55, swim <40
• 50 recovery

LAP:  75 / 75 Recovery

• 3 1 x (25 easy, 25 sprint) on 1:15

Swim Down:  200