Borden Noon – Pacing session
Warm Up: 600m
EN-1: 500
- 100 FS Pull
- 100 BK
- 100 FS IM
- 4 x 50 FS on 1:00, swim 43
EN-2 FS PACING: 1800m
- 50 on 1:00, swim 0:43
- 100 on 2:00, swim 1:26
- 150 on 3:00, swim 2:09
- 200 on 4:00, swim 2:52
- 250 on 5:00, swim 3:35
- 300 on 6:00, swim 4:18
- 350 on 7:00, swim 5:01 – cut this one if necessary
- 400, swim 5:44
Recovery: 400
- 50 Scull
- 200 BK
- 50 Scull
- 100 BK
Swim Down: 300m