Borden Noon – Recovery Week – Mixed Session
Warm Up: 500
EN-1: 600
- 400 FS Fins/Paddles, with every 4th length BK
- 2 x 100 BK on 2:00, swim 1:40
EN-2: 400 (100 Recov)
- 4 x 100 FS on 1:40, swim 1:29 (count)
act: 17/18/18/18 stroke count for all
1:29, 1:29, 1:28, 1:26 … GOOD
- 100 easy
EN-3: 300 (100 Recov)
- 6 x 50 FS on 55, swim 42 with 17/18 Stroke Count
act: Stroke Count 16/18, 17/18, 17/18, 17/18, 17/18, 17/18
40, 40, 40, 39, 40, 39 … GOOD
- 100 easy
Kick: 300
- 2 x (100 Kick, 50 Kick) 1x FS, 1x BK
LAP: 200 (200 Recov)
- 8 x (25 FS Fast, 25 easy) on 1:15 … All FS
Count and aim for 17 strokes and 17 sec
Swim Down : 200
Work 1950 + WU/SD 700 = 2650