Borden Noon – FS Focus
Warm Up: 500m
Kick / EN-1: 300 / 1100 (100 Recov)
- 3 x 50 FS Kick on 1:25
- 6 x 100 FS Fins / Paddles on 15 sec rest (swim 1:15, go 1:30) (act: 1:14 – 1:15, ALL going on 1:30)
- 50 easy
- 3 x 50 BK Kick on 1:20
- 5 x 100 FS Pull / Paddles on 15 sec rest (swim <1:30, go 1:45) (act: 1:24, 1:24, 1:23, 1:23, 1:22 ALL going on 1:40)
- 50 easy
EN-2: 500 / 50 Recov
- 3 x 100 FS on 1:45, swim 1:25 (act: 1:24, 1:24, 1:24)
directly to:
- 200 FS (act: 2:48)
- 50 easy
LAP: 200 / 200 Recov
- 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time
Swim Down: 200