Borden Noon
Warm Up: 600
Distance Swimmers:
EN-1: 1200
- 4 x 100 BK on 2:00, swim 1:38
- 50 Recovery
- 8 x 100 FS on 1:45, swim 1:29
- 50 Recovery
EN-2: 500
- 4 x (50 BK on 1:00, swim 46)
- 300 FS, swim <4:30 (act: 4:25)
- 100 Recovery
Sprint Swimmers:
EN-1 / EN-2: 300 / 300 / 200 Recovery
- 4 x 100 FS on 15 sec rest, swim 1 sec faster each repeat
- 100 Recovery
- 4 x 50 FS on 15 sec rest
- 100 Recovery
Power: 100 / 200 Recovery
- 4 x (12.5 Max Blast, easy rest of 50)
Powerful push off wall into streamline, high turn-over, power stroke
to the guard chair (1/2 the pool length) - 4 x (Max underwater dolphin, easy rest of 25, 15 sec rest)
Kick: 350
- 100 FS Fins Kick on 2:00
- 2 x 50 FS Fins Kick on 1:00
- 100 BK Fins Kick on 2:00
- 50 BK Fins kick
- 50 Recovery
LAP: 250 (200 Recovery)
- 3 x (50 Fast, 50 easy) on 2:30, 2x FS, 1x BK
- 4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK
Swim Down: 200