Race Prep WK 4/4 – Tuesday

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:  600 / 300

• 2 x 50 BK Kick on 1:30
• 3 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

Race Pace:  500m

• Run-In
• 300 FS on 3:15, swim 4:30, Criss-Cross Run (low legs)
• 200 FS on 1:45, swim 3:00, Criss-Cross Run (high legs)
• 100 FS (interrupted)
• 100 recovery

EN-2:  350m

• 4 x 50 BK on 1:00, swim 50
• 3 x 50 IM Seq on 1:00
• 100 recovery

LAP:  200 (ran out of time)

• 50 FS Fast, 50 easy on 2:15
• 50 BK Fast, 50 easy on 2:15

Swim Down:  200