Borden Noon – and A.K. Session
300 warm-up as 75m free/25m not free
4 x 50 side kick with fins @ 20s rest
4×100 breath control as:
- Breathing ever 3
- Breathing every 5
- Breathing every 7
- 3-2-2-3
8 x 50 @ 30s rest as 2 rounds of:
- 4 breaths/25
- 3 breaths/25
- 2 breaths/25
- 1 breaths/25
Main Set – Broken 400’s:
8 x 50 best average @ 1:10/1:20/1:30
4 x 100 focus on 3rd 100 @ 2:00/2:15/2:30
2 x 200 descend 1-2 @ 3:30/3:45/4:00
400 best time
200m cool down
TOTAL: 3100m
