Borden Noon – First Week of Race Prep Phase – Monday
Warm Up: 500
EN-1: 1000 (50 recov)
- 2 x 200 FS Pull on 3:20, swim 3:05 act: Awful
- 100 BK on 2:00
- 2 x 200 FS on 3:20, swim 3:05 act: Awful
- 100 BK on 2:00
- 50 easy
EN-2: 400 (100 recov) with HRM
- 8 x 50 on 1:00, swim ~42sec effort Using Tempo Trainer @:
SPM – SwimTime – Strokes/50m – Heart Rate
#1 52 – 44.9 – 18 – 154
#2 55 – 43.6 – 18 – 161
#3 58 – 43.4 – 19 – 163
#4 61 – 43.1 – 20 – 165
#5 64 – 42.2 – 20 – 165
#6 67 – 42.3 – 22 – 165
#7 70 – 42.7 – 24 – 164
#8 73 – 42.6 – 24 – 164 - 100 recovery
Kick: 400 (100 recov)
- 2 x 100 Kick
- 4 x 50 Kick
- 100 recovery
LAP: 350 (250 recov)
- 4 x (50 Fast, 25 easy) continuous
- 6 x (25 Fast, 25 easy) on 1:15, 17 Strokes, 17 sec
Swim Down: 200