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