Borden Noon – Recovery Session
Warm Up: 900
- 500m plus
- 2 x (25 kick, 50 swim, 25 kick, 50 swim 50 Scull)
EN-1: 500 (200 Recovery)
- 3 x 100 FS Pull (no paddles) on 1:45 Swim no faster than 1:30
- 100 BK recovery
- 2 x 100 FS on 1:45 Swim no faster than 1:30
- 100 BK recovery
EN-2: 250 (50 recovery)
- 5 x 50 FS on 1:00, swim 44 ** Count Strokes ** [38 or under]
act: 17/18 stroke count and two 17/17
44, 43, 42, 41, 41
***Target 17/18 for 50’s on 55 sec, swimming 41-42
*** and 17/18/18/18 for 100’s on 1:35, swimming 1:24-1:25 - 50 easy
Kick: 300 (50 Recovery)
- 6 x 50 Fin Kick on 1:00
- 50 easy
LAP: 200 (150 recovery)
- 2 x (50 fast, 25 easy) continuous
- 4 x (25 Fast, 25 easy) on 1:15
Swim Down: 200