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

Comments are closed.