Borden Noon – an A.K. Session
400 swim warm-up
200 kick
100 build
6 x 50 drill @ 1:00
4 x 100 with fins as 50 side kick/50 swim
– Don no fins, backstroke kick + swim
2x
- 50 build @ 1:00
- 4 x 25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45
- 50 fast @ 1:30
Main Set:
- 3 x 100 swim cruise @ 1:45/2:00/2:15
- 300 swim hard @ 5:30/6:00/6:30
- 3 x 100 swim cruise @ 1:40/1:55/2:10
- 300 swim hard
Act: 300’s – 4:19, 4:21 … super hard
300 cool down
TOTAL: 3300m