Borden Noon
Warm Up: 600m
EN-1: 600
- 400 FS Fins, every 4th length BK on 20 sec
- 200 BK Fins
For Distance Swimmers:
EN-2: 300
- 3 x 100 FS on 1:40, swim 1:25
EN-3: 550
- 4 x 50 BK on 1:00, swim <45
- 100 Recovery
- 7 x 50 FS on 55, swim <40
- 100 Recovery
For Sprint Swimmers:
EN-2: 100 / 50 Recovery
- 4 x 25 FS Build on 30 sec
- 50 Recovery
Lactic Tolerance: 200 / 400 Recovery
- 4 x [ 50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30+ sec additional rest ]
(so repeat on 4:00, hold your stroke on the recovery)
Kick: 350
- 7 x 50 FS Kick on 1:20 – 4x FS, 3x BK
- 100 Recovery
LAP: 100 (100 Recovery)
- 50 FS Fast, 50 easy on 2:30
- 2 x (25 Fast, 25 easy) on 1:15
Swim Down: 200