Borden Noon – Race Pace
Warm Up: 600m
EN-1 / Kick: 500 / 300
- 2 x 50 FS Kick on 1:30
- 300 FS Pull on 5:00 (act: 4:36)
- 2 x 50 BK Kick on 1:30
- 200 BK, swim <3:30 (act: 3:29)
- 2 x 50 BR Kick
- 50 easy
EN-2: 250m
- 5 x 50 FS on 1:00, swim 40 (act: 42, 41, 41, 41, 40)
- 100 recovery
Race Pace: 400m
- 2 x (100 BK on 2:00, swim 1:40) (act: 1:36, 1:36)
- 100 Recovery
- {
50 FL, (46)
50 BK, (49)
50 BR, (54)
50 FS (43) … 3:17
All on 1:00 - 100 recovery
LAP: 200
- 50 FS Fast, 50 easy on 2:15 (act: 38.8)
- 2 x (25 FS Fast, 25 easy) on 1:30
- 50 BK Fast, 50 easy on 2:15 (act: 44.9)
- 2 x (25 BK Fast, 25 easy) on 1:30
Swim Down: 200