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

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