Borden Noon – Mixed session
Warm Up: 500
EN-1: 900
- 2 x 200 FS on 3:45, swim ~3:15
- 5 x 100 FS on 2:00, swim 1:35 to 1:40 (1x Swim, 2x Pull, 2x Swim)
- 50 easy
EN-2: 200
- 4 x 50 on 1:00, swim 42
Kick: 200
- 2 x 100 FS Fin Kick on 2:00
- 50 easy
Race Pace: 250
- 2 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 45, 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]
– 25 FS on 30, swim 17 (block start if possible)
– 25 FS, swim 18
– 100 Recovery
LAP: 150
- 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
- 2 x (25 Block Dive FS Fast, 25 Easy) on 1:30 look for time
- 50 easy
LAP Kick: 100
- 50 Fast Kick (not max like Tuesday), 50 easy swim
- 2 x (25 Fast Kick, 25 easy) with 30 sec rest
Power Kick: 50
- 4 x Max Underwater Dolphin to 10m, easy rest of 25
Swim Down: 200