Borden Noon – Race Pace Session
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 1:45, swim 1:30
- 2 x 50 BR Kick on 1:15
- 50 easy
EN-2 / Race Pace: 300m / 400m
- Run-In
- 200 FS on 3:15, swim 3:00
- 300 FS, swim 4:30-4:35
- Criss-Cross Run
- 200 FS, swim 3:00
- 100 recovery
LAP: 200
- 50 FS Fast, 50 easy on 2:15
- 50 BK Fast, 50 easy on 2:15
Swim Down: 200