Borden Noon + Weights
Warm Up: 600
EN-1: 1500
- 200 BK Fins on 20 sec
- 300 FS Fins
- 200 BK on 4:00, swim <3:30
- 200 FS Pull on 3:30
- 2 x 100 BK on 2:00, swim 1:38
- 4 x 100 FS on 1:45, swim 1:29
- 50 Recovery
- Sprinters: 900
– 200 FS Fins
– 5 x 100 FS 0n 15 (2x Pull, 3x swim)
– 4x 50 FS on 1:05, swim 45
– 100 recovery
EN-2: 600
- 200 BK on 3:30, swim 3:15
- 2 x 200 FS on 3:15, swim <3:00
- 100 Recovery
Sprinters: 500
– 3 x 100 FS on 15 sec, swim threshold speed
– 50 Recovery
– 4 x 50 FS on 1:15 Hypoxic, with breaths per 25:
#1 [3, 4] #2 [3, 3] #3 [2, 3] #4 [2, 2]
Kick: 400
- 8 x 50 FS Fins Kick on 1:00 4x FS, 4x BK
- 50 Recovery
Sprinters: 250
– 4 x 50 Fin Kick on 1:00
– 2 x (25 Sprint Kick, 25 easy) on 1:30
– 100 Recovery
LAP: 200 (200 Recovery)
- 2 x (50 Fast, 50 easy) on 2:30, 1x FS, 1x BK
- 4 x (25 Fast, 25 easy) on 1:15, 2x FS, 2x BK
With blocks
Swim Down: 200