Borden Noon – EN-3 Race Pace key set … VERY CROWDED with Team 3 lanes
Warm Up: 500m
EN-1/Kick: 800 / 300
- 2 x 50 FS Kick
- 3 x 100 BK on 2:00
- 2 x 50 FS Kick
- 3 x 100 IM on 2:00 (too crowded for FL – replaced with FS-BK-BR-FS)
- 2 x 50 BK Kick
- 2 x 100 FS on 1:45, swim 1:30
- 50 recovery
EN3: 800m @ 43sec/50m pace / 100 recovery
- 50 FS on 1:00, swim 0:43 (act: 42)
- 100 FS on 2:00, swim 1:26 (act: 1:30 … with traffic)
- 150 FS on 3:00, swim 2:09 (act: 2:05 … better traffic management)
- 200 FS on 4:00, swim 2:52 (act: 2:50)
- 300 FS on 6:00, swim 4:18 (act: 4:20 with 3 passes)
- 100 recovery
LAP: 100 / 100 recovery
- 2 x (50 Fast, 50 easy) on 2:15
Swim Down: 200m+