Borden Noon

Warm Up:  500m

DISTANCE:
EN-1 / EN-2:  800 / 500

  • 100 FS on 1:45, swim 1:30
  • 200 FS on 3:30, swim <3:05
  • 6 x 100 FS on 1:45, desc 1-6 from 1:30
  • 50 easy
  • 4 x 100 BK on 2:00, desc 1-4 from 1:38
  • 50 easy

EN-3:  800  (as 300 BK, 500 FS)

  • 6 x 25 on 30 sec, swim 22
  • 30 sec rest
  • 3 x 50 BK on 1:00, swim 45
  • 100 Recovery
  • 10 x 25 on 30 sec, swim 19
  • 5 x 50 FS on 1:00, swim 40
  • 100 Recovery

Kick:  300

  • 6 x 50 Kick on 1:30
  • 50 easy

LAP:  250

  • 3 x (50 Fast, 50 easy) on 2:30
  • 4 x (25 Fas, 25 easy) on 1:30

SPRINTER CF Nationals Program – Race Prep WK 4/5

EN-1 / EN-2:  300 / 150

  • 2 x 100 FS on 2:00, swim 1:35 to 1:40
  • 5 x 50 FS on 1:00 descend by 1sec per 50 from 46 to end with a 42
  • 50 easy

Race Pace:  500

  • 1 x RP for 200 – target 2:55, broken as follows:
    - 4 x 50 on 55 sec, swim 43, 44, 44, 44
    - 150 Recovery
  • 2 x RP for 100 FS – target 1:17 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
  • 2 x RP for 50 FS – target 35
    – 25 FS on 30, swim 17 (block start if possible)
    – 25 FS, swim 18
    – 100 Recovery

Kick:  250

  • 3 x 50 FS Kick on 1:30

LAP / LAP Kick:  200 / 50

  • 2 x 50 Block Dive FS, 50 easy (aim for best 50 FS + 3sec)
  • 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30 2x touch and look for time, 2x with turn and push-off
  • 2 x (25 Fast kick, 25 easy swim)

LaTol Kick:  100

  • 50 MAX Kick (this is killer) – note time
  • 150 Recovery swim
  • 2 x (25 MAX Kick – note time, 75 Recovery) 

Power Kick / Power:  50 / 50

  • 4 x Bloc Dive / Breakout with 6 strokes
  • 4 x Power Dolphin 12.5m easy rest of 25, 30 sec rest

Swim Down:  200

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