Race Prep – Week 2/4 – Tuesday

Posted on 2018-10-01 by Don

Borden Noon – Race Pace

Warm Up: 600m

EN-1 / Kick: 500 / 300

2 x 50 FS Kick on 1:30
3 x 100 FS on 1:40 … super tight tricep/lat after
2 x 50 BK Kick on 1:30
2 x 100 BK on 2;00, swim 1:40
2 x 50 BR Kick on 1:15
50 easy

EN-2: 200m

4 x 50 BK on 1:00, swim 50 (act: 47-48)
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: 2:57)
100 FS, swim <1:30 (act: 1:25)
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

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