Borden Noon – Race Pace
Warm Up: 600m
LAP: 100
- 2 x (25 FS Build to Fast, 25 easy) on 1:30
- 2 x (25 BK Build to Fast, 25 easy) on 1:30
EN-1 / Kick: 500 / 300
- 2 x 50 BK Kick on 1:30
- 2 x 100 BK on 2;00, swim 1:40
- 2 x 50 FS Kick on 1:30
- 3 x 100 FS on 1:40 (peak lactate in tricep and lats after this set)
- 2 x 50 BR Kick on 1:15
- 50 easy
EN-2: 300m
- 6 x 50 BK on 1:00, swim 50 (act: 47, 48, 47, 46, 45, 44)
- 100 recovery
Race Pace: 400m
- 300 FS on 3:15, swim 3:00 (act: 4:25)
- 50 easy
- 100 FS on 1:45, swim 1:27 (act: 1:19)
- 50 recovery
LAP: 200
- 50 FS Fast, 50 easy on 2:15
- 50 BK Fast, 50 easy on 2:15
Swim Down: 200