Borden Noon
Warm Up: 600m
EN-1: 1400
- 400 FS Fins, every 4th length BK on 20 sec
- 200 BK Fins
- 2 x 200 BK on 4:00
- 2 x 200 FS on 3:30 1x Pull
(Sprinters – for the above cut 200’s to 150’s and stay aerobic)
For Distance Swimmers:
EN-2: 550
- 200 FS on 3:15, swim 3:00
- 150 FS on 2:30, swim 2:15
- 2 x 100 FS on 1:40, swim 1:25
- 100 recovery
EN-3: 150
- 3 x 50 FS on 55, swim <40
- 50 Recovery
For Sprint Swimmers:
EN-2: 100 / 50 Recovery
- 2 x 25 FS Build on 45 sec
- 2 x 25 FS Sprint on 45
- 50 Recovery
Lactic Tolerance: 150 / 300 Recovery
- 75 FS Strong, 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: 450
- 9 x 50 FS Fin Kick on 1:00 – 5x FS, 4x BK
- 100 Recovery
LAP: 250 (250 Recovery)
- 9 x (25 Fast, 25 easy) … Dives??
Swim Down: 200