Race Pace Session – Borden Noon
Warm Up: 800m
EN-1/2: 250m
- 5 x 50m FS on 1:00, desc from 44sec
Race Pace: 600m
- 3 x 200m FS on 3:15, swim 2:50 or under
(act: 2:45, 2:49, 2:50 … last very difficult) - 100 Easy
LAP: 250m
- 5 x (50 FS Sprint, 25 walk back, 75 Recover) on 3:00
- 50 Easy
Power: 50m
- 4 x mid-pool to wall blast, easy back
Swim Down: 200m