Race Prep Phase – Recovery week (22% Drop in Total Volume)
Borden Noon
Warm Up: 800
EN-1: 800 (50 recov)
- 3 x 100 FS Pull on 1:45, swim 1:30
- 200 BK on 4:00
- 200 FS on 3:30
- 100 FS on 1:45, swim 1:30
- 50 easy
EN-2: 300 (100 recov)
- 3 x 100 FS on 1:40, swim 1:26 with sighting once/length
- 100 recovery
Kick: 300 (100 recov)
- 2 x 100 FS Kick
- 2 x 50 Kick (1x BK, 1x FS)
- 50 recovery
LAP: 250 (50 recov)
- 2 x 50 Fast on 1:15
- 1 x (50 Fast, 50 easy) continuous
- 4 x (35 Deck Walk, 25 FS Sprint) continuous
Swim Down: 200