Race Pace Session – Borden Noon
Warm Up: 500m
EN-1: 200m
- 2 x 50 FS
- 2 x 50 BK
Race Pace: 200m
- 50 BK Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+
- 25 BK Sprint on 45, 25 BK Sprint (as broken 50)
- 200 Easy
- 50 FS Sprint (@ 1st 50 of 100 pace), 100 Easy on 3:00+
- 25 FS Sprint on 45, 25 FS Sprint (as broken 50)
- 200 Easy
LAP: 100m
- 25 BK Push Start, 25 Easy
- 25 FS Push Start, 25 Easy
- 2 x 12.5m BK Kick Breakout, rest of 50 Easy
- 2 x 50 FS – blast Flags In/Out
Recov: 300m
- 3 x (25 FS Kick, 25 FS Swim min strokes)
- 3 x (25 BK Kick, 25 BK Swim min strokes)
Swim Down: 300m