Borden Noon – an A.K. Session
500 skips by 100 (SKIPS – 100 each of Swim, Kick, IM (not FS), Pull, Swim)
4 x 200 as 50 drill-50 kick-100 swim build @ 3:30 (<too short – go for 20 sec)
4 x 50 breathing every 5 @ 1:00
6 x 100 hold 400 pace +5 @ 1:45/1:55/2:00/2:15
– Don: 6 x 100 on 1:45, swim 1:30
Actual: 1:29 1:31 1:29 1:29 1:30 1:30
100 easy
6×100 hold 400 pace @ 1:45/1:55/2:00/2:15
– Don: 6 x 100 on 1:45, swim 1:25
Actual: 1:25 1:26 1:26 1:27 1:27 1:28
100 easy
6×100 hold 400 pace -5 @ 1:45/1:55/2:00/2:15
– Don: 6 x 100 on 1:45, swim 1:20
Actual: 1:24 1:26 1:26 1:28 1:28 1:27
200 Cool down
TOTAL: 3700m