Borden Noon
Warm Up: 600
- 200 FS / BK mix
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
- 100 IM Drill
EN-1: 600
- 50 BK on 1:00, swim 50
- 100 BK on 2:00, swim 1:38
- 150 BK on 3:00, swim <2:30 (next time go on 2:45)
- 50 FS on 1:00, swim 42
- 100 FS on 1:45, swim 1:28
- 150 FS, swim < 2:15
- 50 easy
EN-2: 250
- 2 x 100 FS on 1:40, swim 1:25 (act: 1:22, 1:23)
- 50 FS, swim 41 (act: 41)
- 50 easy
EN-3: 450 (200 Recovery)
- 4 x 50 BK on 1:00, swim 45
(act: 42, 45, 46, 46 … control needed on #1) - 100 Recovery
- 5 x 50 FS on 55, swim 40
(act: 38, 39, 39.5, 39.5, 39)
just 3 more and no rest and we’re there … ha ha - 100 Recovery
Kick: 300 (50 Recovery)
- 6 x 50 Kick on 1:20 – 3x FS, 3x BK
(act: solid … all between 1:03 and 1:08) - 50 easy
LAP: 100 (100 Recovery)
- 2 x (50 Fast, 50 easy) on 2:30
(act: 35, 35)
Swim Down: 200