Borden Noon – Quality Pacing
Warm Up: 600m
EN-1: 500m
- 100 FS Pull
- 2 x 100 BK
- 2 x 100 FS-IM
EN-2: 300m
- 6 x 50 on 1:15 with Stroke Rates:
71, 72, 73, 74, 75, 76
Race Pace: 800
- 8 x 100 FS on 2:00
1-3 and 5-7 swim 1:26
4 and 8 swim 1:22 or under
Recovery: 300m
- 300 BK Fins
LAP: 100
- 50 FS Sprint, 100 recovery
- 2 x 25 FS Sprint, 50 recovery
Power: 50
- 50 FS, wade pool loop/criss-cross, 50 FS
Swim Down: 300