Borden is Closed for Noon Swim Thurs 13-Feb and Fri 14-Feb … no news yet re Family Day Mon 17-Feb
Distance Workout
Warm Up: 500
EN-1: 1600
- 200 BK Fins on 3:30
- 200 BK on 4:00
- 400 FS Fins with every 4th length BK on 20 sec
- 50 easy
- 2 x 200 FS Pull on 3:30, swim <3:00
- 2 x 200 FS on 3:30, swim <3:05
- 50 easy
EN-2: 600
- 2 x 50 BK on 1:00, swim 47
- 100 BK, swim 1:35
- 50 Recovery
- 2 x 50 FS on 1:00, swim 42
- 3 x 100 FS on 1:40, swim 1:25
- 50 Recovery
Kick: 400
- 2 x 100 Fin Kick on 2:00
- 4 x 50 Fin Kick on 1:00
LAP: 200 / 200 Recovery
- 4 x (50 Fast 1:00, 50 easy on 1:30)
Swim Down: 200
Sprinter Workout
Warm Up: 500
EN-1: 800
- 200 FS Fins on 20-30 rest
- 200 FS on 20-30 sec rest
- 2 x 100 FS Pull on 20 sec
- 2 x 100 FS on 15 sec rest
- 50 easy
EN-2: 200
- 2 x 50 FS on 1:00, swim 43
- 100 FS, swim <1:30
Race Pace: 150
** take note if you can hit the target swim times – if not, next time go on 5 or 10 sec longer in any segment you don’t make **
- 1 x RP for 100 FS – target 1:17 {[18.5, 19] for 37.5 and [19, 20.5] for 39.5}
broken as follows:
– 25 FS on 30, swim <19 (block start if possible)
– 50 FS on 1:00, swim 38
– 25 FS, swim <21
– 100 Recovery - 1 x RP for 50 FS – target 35 [17, 18]
broken as follows:
– 25 FS on 30, swim 17 (block start if possible)
– 25 FS, swim 18
– 100 Recovery
Kick: 200
- 4 x 50 FS Fin Kick on 1:00
LAP Kick: 150
- 3 x (25 FS Fast Kick, 50 easy swim)
LAP: 100
- 4 x (25 Fast off blocks, 25 easy) on 1:30+
2x touch and note time, 2x include turn and breakout at the 25 wall
Swim 1-2 sec off your best 25 and focus on being technically perfect.
Swim Down: 200