Borden Noon + Weights
Warm Up: 600
EN-1 / EN-2: 700 / 200
- 50 FS – GO ON 1:01
Finish each 50 before the clock reaches 60 … Stop when you don’t make it
Swim Easy after you are done.
e.g.
Swim #1-10 in 45 sec … finish the last one with 5 sec to spare
Swim #11-15 descending from 45 by 1 sec each … still 5 sec to spare
from #16 up, just fight to finish before 60 - 100-200 minimum easy
Distance:
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
La Tol: 200 (400 recovery)
- 2 x [75 Max, 25 easy, 2x 50 FS Recovery on 1:15, 30 sec rest]
- 50 FS Max on 1:00, 2x 50 FS Recovery on 1:15, 30 sec rest
Kick: 300
- 100 FS Kick on 15 sec
- 50 FS Kick on 15 sec
- 100 BK Kick on 15 sec
- 50 BK Kick on 15 sec
- 50 easy
LAP: 150 / 150 recovery
- 6 x (25 Sprint, 25 easy)
Swim Down: 200