Race Prep – Week 1/4 – Tuesday

Borden Noon – Race Pace

Warm Up:  600m

EN-1 / Kick:  500 / 200

• 2 x 50 FS Kick on 1:30
• 300 FS Pull on 5:00 (4:42)
• 2 x 50 BK Kick on 1:30 (3:32)
• 200 BK, swim <3:30
• 50 easy

EN-2:  250m

• 5 x 50 BK on 1:00, swim 50
  (act:  48-49)
• 100 recovery

Race Pace:  400m

• 100 FS on 1:45, swim 1:27 (act:  1:30)
• 200 FS on 3:15, swim 3:00 (act:  3:00)
• 100 FS, swim <1:30 (act:  1:27)
• 100 recovery

LAP:  200

• 50 FS Fast, 50 easy on 2:15
• 2 x (25 FS Fast, 25 easy) on 1:30
• 50 BK Fast, 50 easy on 2:15
• 2 x (25 BK Fast, 25 easy) on 1:30

Swim Down:  200