Borden Noon

Warm Up:  500

DISTANCE:
EN-1 / EN-2:  800 / 600

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

EN-3:  900  (as 300 BK, 600 FS)

  • 6 x 25 on 30 sec, swim 22
  • 50 easy
  • 3 x 50 BK on 1:00, swim 46
  • 100 Recovery
  • 10 x 25 on 30 sec, swim 19
  • 50 easy
  • 7 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

SPRINT:
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:  600 … A Killer Set … Pushing to failure is a win!

  • 1 x RP for 200 – target 2:47, broken as follows:
    ** target revised with new splits which were more than achieved on 55sec
    ** so now work on 50 sec repeat

    - 4 x 50 on 50 sec, swim 39, 42, 42, 42
    - 150 Recovery
  • 3 x RP for 100 FS – target 1:17 broken as follows:
    **If you make the splits on #1, cut the new 40sec rest to 35sec for #2.
    **And if you make the splits at 35sec, cut #3 to 30sec

    - 25 FS on 40 sec, swim <18 (block start if possible)
    - 50 FS on 1:00, swim 38
    - 25 FS, swim <20
    - 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:  150

  • 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) – Beat Tuesday’s time
  • 150 Recovery swim
  • 2 x (25 MAX Kick – Beat Tuesday’s time, 75 Recovery) 

Power Kick / Power:  50 / 50

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

Swim Down:  200

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