Borden Noon
Warm Up: 600m
For All Swimmers
EN-1: 900
- 200 BK Fins
- 300 FS Fins
- 200 BK
- 200 FS
All on 20-30 sec rest
For Distance Swimmers:
EN-2: 400 (100 Recovery)
- 4 x 100 FS on 1:40, swim 1:25
- 100 Recovery
EN-3: 300 (150 Recovery)
- 2 x 50 BK on 1:00, swim 45
- 50 Recovery
- 4 x 50 FS on 55, swim <40
- 100 Recovery
For Sprint Swimmers:
LAP / Lactic Tolerance: 100 / 300 / 600 Recovery
- 4 x (25 Fast, 25 easy) on 1:15
**Swim each 25 Fast one second faster than the previous one**
**So – pick a good starting speed** (eg: 21, 20, 19, 18) - 2 x (100 FS Max on 2:00, 3 x 50 FS Recovery on 1:15, +30 sec 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
- 100 Recovery
Sprinters: 2 x as above, 4 x (25 Sprint Kick, 25 easy, 30 sec rest)
LAP: 50
- 2 x (25 Fast off blocks, walk back)
- + extra block starts
Swim Down: 200