Borden Noon
Warm Up: 600m
EN-1: 800
- 400 FS Fins, every 4th length BK on 20 sec
- 200 BK Fins on 20 sec
- 200 FS
For Distance Swimmers:
EN-2: 400
- 4 x 100 FS on 1:40, swim 1:25 (tough … could only manage 1:27 for all)
- 50 Recovery
EN-3: 600
- 50 BK on 1:00, swim <45 (act: 43, 1:37, 46)
100 BK on 2:00, swim <1:35
50 BK, swim <45
- 100 Recovery
- 8 x 50 FS on 55, swim <40 (act: 40’s until the last 3 were 41 … very tough)
- 100 Recovery
For Sprint Swimmers:
EN-2: 150 / 50 Recovery
- 3 x 50 FS build on 1:00
- 50 Recovery
Lactic Tolerance: 250 / 450 Recovery
- 2 x (75 FS Max, 25 easy, 2 x 50 FS Recovery on 1:15, 30sec rest)
- 2 x (50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest)
Kick: 400
- 8 x 50 FS Kick on 1:20 – 4x FS, 4x BK (super tough but 1:05-1:07 for FS, 1:03 down to 1:01 for BK)
- 100 Recovery
Sprinters: 4x as above, 2 x (25 Sprint Kick, 25 easy), 1 x Max underwater dolphin easy rest of 50
LAP: 150 (100 Recovery)
- 50 FS Fast, 50 easy on 2:30
- 2 x (25 Fast, 25 easy) on 1:15
Swim Down: 200