Borden Noon
Warm Up: 600m
EN-1: 600
- 3 x 200 Fins on 20 sec rest **All low Aerobic**
For Distance Swimmers:
EN-1/2: 900
- 2 x 100 FS Fins on 1:45
- 2 x 100 FS Pull on 1:45
- 5 x 100 FS on 1:45
For Sprint Swimmers:
EN-2: 150 / 50 Recovery
- 2 x 50 FS Build on 1:15
(gradual build thru the 50 from aerobic to almost sprint for the last 10m) - 2 x 25 FS Fast on 45
- 50 Recovery
Lactic Tolerance: 225 / 425 Recovery
- 2 x [
— 75 FS Max,
— 25 easy,
— 2 x 50 FS Recovery on 1:15
– 30 sec rest
] - 50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30+ sec additional rest
- 25 FS Max, 25 easy, 50 FS recovery
Kick: 300
- 6 x 50 FS Kick on 1:20 – 3x 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
If possible do the LAP set from blocks or add dives after
Swim Down: 200