Borden Noon – Recovery Session
Warm Up: 600
Recovery: 500m
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 Swim 50 Scull)
- 2 x (50 FS Fins Stretch, 50 FS 6-kick switch)
EN-1: 800m
- 200 BK
- 200 FS Pull
- 50 Recovery
- 2 x 100 BK on 2:00
- 2 x 100 FS on 1:45 or 15 sec
- 50 Recovery
OPTION FOR SPRINTERS that need LaTol: do Tuesday’s set not the 800 above
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: 450m
- 100 FS Fin Kick on 2:00
- 3 x 50 FS Fin Kick on 1:00
- 100 BK Fin Kick on 2:00
- 2 x 50 Fin Kick on 1:00
- 50 Recovery
Sprinters: 4 x 50 Fin Kick on 1:00 2 x (25 Sprint Kick, 25 easy) 1 x Max Dolphin kick underwater, easy rest of 50
LAP: 300m / 300 Recovery
- 2 x (50 Dive Fast, 50 easy)
- 8 x (Dive 25 Fast, 25 easy)
Extra dive/turn/finish work
Swim Down: 200