Borden Noon – 4 days out
Warm Up: 800m
Recovery:
- 2 x ( 25 Kick, 50 Swim, 25 Kick, 50 Swim ) 1x BK, 1x FS
EN-1 / EN-2 / Kick: 600 / 300 / 200
- 50 BK Kick
- 3 x 100 BK on 2:00, swim 1:40
- 50 BK Kick
- 3 x 50 BK on 1:05, swim 47
- 50 FS Kick
- 3 x 100 FS on 1:45, swim 1:28
- 50 FS Kick
- 3 x 50 FS on 1:00, swim 39
- 50 easy
- 3 x 50 IM Seq on 1:15
Race Pace:
- 50 BK @ 200 Pace, swim 44
- 2 x 50 BK recovery
- 25 BK @ 50 BK Pace, swim 18
- 75 BK recovery
- 25 FS @ 100 IM Pace, swim 17
- 75 FS recovery
- 25 BR @ 50 BR Pace, swim 20
- 75 recovery
- 100 FS @ 400 FS Pace, swim 1:25
- 100 easy
Dives / turns
Swim Down: 200m+