Borden Noon – FS Focus

Warm Up:  500m

Kick / EN-1:  300 / 1100  (100 Recov)

  • 3 x 50 FS Kick on 1:30
  • 200 FS Fins / Paddles pm 15 sec
  • 150 FS Fins / Paddles on 15 sec
  • 2 x 100 FS Fins / Paddles on 15 sec
  • 50 easy
  • 3 x 50 BK Kick on 1:20
  • 200 FS Pull / Paddles on 20
  • 150 FS Pull / Paddles on 20
  • 2 x 100 FS Pull / Paddles on 1:45
  • 50 easy

EN-2:  200  (100 Recov)

  • 2 x 100 FS on 1:45, swim 1:25
  • 100 easy

EN-3:  250  (100 Recov)

  • 5 x 50 FS on 50sec, swim 40
  • 100 easy

LAP:  200 / 200 Recov

  • 4 x (50 FS Fins, 50 easy) / paddles Min Strokes/Min Time

Swim Down:  200

Comments are closed.