Borden Noon – Race Prep Main set for 1000
Warm Up: 800 (more seems to be needed)
EN-1: 800 (200 Recov)
- 2 x 200 FS Pull on 3:20, swim <3:05
- 2 x 200 FS on 3:20, swim <3:05 act: 3:08, 3:02
- 200 Recovery
Race Pace: 1000 (200 Recov)
- 25m Deck Walk, 25m FS Sprint GO on 15+sec to next Colour Top
*** Hit Pace *** - 100 FS on 1:45, swim 1:26 act: 1:30.4
200 FS on 3:15, swim 3:00 act: 3:00.0
2 x 100 on 1:40, swim 1:26 act: 1:26.3, 1:27.3 - Out, 25m Deck Walk, 25m FS Sprint
*** Hit Pace *** - 100 FS on 1:45, swim 1:26 act: 1:32.6
200 FS on 3:15, swim 3:00 act: 2:59.7
2 x 100 on 1:40, swim 1:26 act: 1:27.3, 1:24.5
– Total Swim Time for 1000m = 14:48.1
- Out 25m Deck Walk easy 25
- 200 Recov mix FS/BK
LAP: 200 (200 Recovery)
- 2 x (50 FS Fast 17/18, 50 FS Recovery) on 2:15
- 4 x (deck walk 35m to deep end, jump in, sprint 25m, jump out)
Swim Down: 200