Borden Noon – an A.K. Session
500 warm-up as 4 x (100 swim/25 drill)
5 x 100 as (25 kick – 50 drill – 25 swim build) @ 2:00/2:15
2 Rounds (all at 15sec rest between):
- 50 kick
- 50 Single Arm Drill
- 50 6 kicks – 1 pull
- 50 6 kicks – 3 pull
- 50 DPS
6×25 as 1 fast/1 easy @ 35 or 40
Main Set:
2 Rounds:
- 2 x 300 @ 5:00/5:30/6:00 Don: 400 Pace = 1:25/100
– R1 = #1 400m Pace + 10; #2 400m Pace +5
Don: #1 1:35/100=4:45 #2 1:30/100=4:30
Actual: 4:46 and 4:30
– R2 = #1 400m pace +5; #2 400m Pace
Don: #3 1:30/100=4:30 #4 1:25/100=4:15
Actual: 4:31 and 4:21 (max effort req’d for 4:21) - 1 x 100 easy @ 2:30/3:00
**Example: 400m goal pace is 1:25, therefore round 1 pace+10 = 1:35 so goal 300m time is 4:45
150 cool down
TOTAL: 3200m