Borden Noon – Race Prep Main set for the 1000
Warm Up: 800
EN-1: 600 (200 Recov)
- 200 FS Pull on 3:15, swim <3:05
- 100 FS Pull on 1:45, swim 1:30
- 200 FS on 3:20, swim <3:05
- 100 FS, swim 1:30
- 100 Recovery
Race Pace: 800 (200 Recov)
- 25m Deck Walk, 25m FS Sprint GO on 15+sec to next Colour Top
- 2 x 200 FS on 3:15, swim 3:00
- Out, 35m Deck Walk, 25m FS Sprint
- 2 x 200 FS on 3:15, swim 3:00
- Out 35m Deck Walk, 25 easy
- 150 Recov mix FS/BK
LAP: 200 (100 Recovery)
- 2 x (50 FS Fast, 50 FS Recovery) on 2:15 (hold Stroke Count)
- 4 x (35 Deck Walk, 25 FS Sprint) continuous
Swim Down: 200