Borden Noon
Warm Up: 600m
EN-1: 800
- 4 x (200 on 20-30sec rest)
#1 BK Fins, #2 FS Fins, #3 BK, #4 FS
For Distance Swimmers:
EN-2: 400
- 400 FS for time
- 100 Recovery
EN-3: 650
- 200 BK for time
- 100 Recovery
- 9 x 50 FS on 55, swim <40
- 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
- 100 FS Max on 2:00, 3 x 50 FS Recovery on 1:15, +30 sec rest
- 75 FS Max, 25 easy, 2 x 50 FS Recovery on 1:15, 30sec rest
- 50 FS Max on 1:00, 2 x 50 FS Recovery on 1:15, 30sec rest
- 25 FS Max, 25 easy, 50 FS Recovery
Kick: 400
- 8 x 50 FS Kick on 1:20 – 4x FS, 4x BK
- 100 Recovery
Sprinters: 2 x as above, 4 x (25 Sprint Kick, 25 easy, 30 sec rest)
LAP: 150 (100 Recovery)
- 50 FS Fast, 50 easy on 2:30
- 2 x (25 Fast, 25 easy) on 1:15
Swim Down: 200