Borden Noon
Warm Up: 500m
EN-1 / EN-2: 1000 / 450
- 2 x 50 FS on 1:00, swim 45
- 2 x 100 FS on 1:45, swim 1:30
- 200 FS, swim <3:05
- 5 x 100 FS on 1:45, desc 1-5 from 1:29
- 50 easy
- 50 BK on 1:00, swim 50
- 4 x 100 BK on 2:00, desc 1-4 from 1:38
EN-3: 700
- 5 x 50 BK on 1:00, swim 45
- 100 Recovery
- 9 x 50 FS on 1:00, swim 40
- 100 Recovery
Kick: 350
- 7 x 50 Fin Kick on 1:00
LAP: 150
- 6 x (25 Fast ‘mix’, 25 easy)
Swim Down: 200
Sprinters: This is also a reduced day for Recovery … cut if too much
Note – this session is 100 / 50 oriented
Warm Up: 500m
EN-1 / EN-2: 400 / 100
- 2 x 50 FS on 1:00
- 100 FS Pull on 20 sec
- 100 FS on 20 sec
- 4 x 50 FS on 1:00, desc 1-4 from aerobic
Race Pace: 250
- 2 x RP for 100 FS – target 1:17 {[18, 19] for 38 and [19, 20] for 39}
– 25 FS on 30, swim 18 (block start if possible)
– 50 FS on 1:00, swim 38
– 25 FS, swim 20
– 100 Recovery - RP for 50 FS – target 35 [17, 18]
– 25 FS on 30, swim 17 (block start if possible)
– 25 FS, swim 18
– 100 Recovery
Kick: 200
- 4 x 50 Fin Kick on 1:00
LA Tol Kick: 50
- 2 x (25 max FS Kick, 25 easy kick, 50 recovery swim)
LAP: 200
- 2 x (50 FS Fast, 50 easy, +min 30 sec extra rest)
** Target time ~38 … Blocks for 1 if possible - 4 x (25 Fast, walk back)
***Blocks if Possible***
Power: 100
- Dive / Breakout repeats … with start commands
Swim Down: 200