Borden Noon FS Focus – weights?
Warm Up: 600
Distance
EN-1 / EN-2 / Kick: 700 / 200 / 300
- 200 BK on 4:00, swim < 3:25
- 100 BK on 2:00, swim < 1:40
- 2 x 50 BK on 1:05, swim 47
- 3 x 50 BK Kick on 1:20
- 50 easy
- 200 FS on 3:00, swim <3:05
- 2 x 100 FS on 1:45, swim 1:29
- 2 x 50 FS on 1:00, swim 43
- 3 x 50 FS Kick on 1:20
- 50 easy
EN-3: 450
- 4 x 50 BK on 1:00, swim 45 or under
- 100 Recovery
- 5 x 50 FS on 1:00, swim 40 or under
- 100 Recovery
Sprint
EN-1: : 600
- 4 x 100 FS on 15 sec Aerobic
- 4 x 50 FS on 15 sec Aerobic
- 50 easy
La Tol: 200 (400 recovery)
- 2 x 25 Build on 45
- 2 x 25 Fast on 45
- 75 Max, 25 easy, 2x 50 FS Recovery on 1:15, 30 rest
- 2 x [50 FS Max on 1:00, 2x 50 FS Recovery on 1:15, 30 sec rest]
- 25 FS Max, 25 easy, 50 FS Recovery
LAP: 150 / 150 recovery
- 50 Sprint, 50 recovery
- 4 x (25 Sprint, 25 easy)
Swim Down: 200