Borden Noon<\/p>\n
Warm Up:\u00a0 500<\/p>\n
DISTANCE:<\/strong> <\/span> EN-3:\u00a0 900\u00a0 (as 300 BK, 600 FS)<\/span><\/p>\n Kick:\u00a0 300<\/span><\/p>\n LAP:\u00a0 250<\/span><\/p>\n SPRINT:<\/strong> Race Pace:\u00a0 600 … A Killer Set … Pushing to failure is a win!<\/span><\/p>\n Kick:\u00a0 150<\/span><\/p>\n LAP \/ LAP Kick:\u00a0 200 \/ 50<\/span><\/p>\n LaTol Kick:\u00a0 100<\/span><\/p>\n Power Kick \/ Power:\u00a0 50 \/ 50<\/span><\/p>\n Swim Down:\u00a0 200<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" Borden Noon Warm Up:\u00a0 500 DISTANCE: EN-1 \/ EN-2:\u00a0 800\u00a0\/ 600 200 BK on 4:00 200 FS Pull\u00a0on 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 … Continue reading
\nEN-1 \/ EN-2:\u00a0 800\u00a0\/ 600<\/span><\/p>\n\n
\n
\n
\n
\n<\/span>EN-1 \/ EN-2:\u00a0 300 \/ 150<\/span><\/p>\n\n
\n
\n** target revised with new splits which were more than achieved on 55sec<\/span><\/em>
\n** so now work on 50 sec repeat<\/span><\/em><\/span>
\n– 4 x 50 on 50<\/span> sec<\/span><\/strong>, swim 39, 42, 42, 42 <\/span>
\n– 150 Recovery<\/span><\/li>\n
\n**If you make the splits on #1, cut the new 40sec rest to 35sec for #2.<\/em><\/span>
\n**And if you make the splits at 35sec, cut #3 to 30sec<\/em><\/span><\/span>
\n– 25 FS on 40 sec<\/span><\/strong>, swim\u00a0<18 (block start if possible) <\/span>
\n– 50 FS on 1:00, swim 38 <\/span>
\n– 25 FS, swim <20
\n– 100 Recovery<\/span><\/li>\n
\n– 25 FS on 30, swim 17 (block start if possible) <\/span>
\n– 25 FS, swim 18
\n– 100 Recovery
\n<\/span><\/span><\/li>\n<\/ul>\n\n
\n
\n2x touch and look for time, <\/span>
\n2x with turn and push-off<\/span><\/li>\n\n
\n