Borden Noon – Mixed session

Warm Up:  500

DISTANCE
EN-1:  1700

  • 200 BK on 4:00, swim <3:30
  • 4 x 100 BK on 2:00, swim <1:45
  • 50 easy
  • 2 x 200 FS Pull on 3:30, swim 3:05
  • 200 FS, swim <3:10
  • 50 easy
  • 5 x 100 FS on 1:45
  • 50 easy

Kick:  200

  • 2 x 100 Fin Kick on 2:00

EN-2:  700

  • 4 x 50 BK on 1:00, swim <49
  • 100 easy
  • 10 x 50 FS on 1:00, swim 40
  • 100 easy

Kick:  200

  • 4 x 50 Kick on 1:30
  • 50 easy

LAP:  300

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

SPRINT
EN-1/2:  400/200

  • 3 x 100 FS on 15 sec rest
  • 50 easy
  • 6 x 50 FS on 1:00, desc 1-6 in pairs {2x 44, 2x 43, 2x 42}
  • 50 easy

Kick:  150

  • 100 Fin Kick on 2:00
  • 50 Fin Kick
  • 50 easy

LAP/LAP Kick:  150 / 50 … All Block Dives if possible

  • 50 FS Fast, swim <40, 50 easy
  • 4 x (25 Fast swim <20, 25 easy) on 1:30
  • 100 easy
  • 2 x (25 Fast kick, 25 easy)
  • 50 easy

Power / Power Kick:  50/50

  • 4 x Dive / Breakout with 5 strokes, easy rest of 25, walk back
  • 50 easy
  • 4 x “Fishy” dolphin Push Starts, easy rest of 25

Swim Down:  200

 

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