Borden Noon – Broken 1200 Race Pace Set – Weights
Warm Up: 800
EN-1: 600 (200 Recov)
- 3 x 100 FS Pull on 1:45, swim 1:30
#1 – 1:30.4
#2 – 1:31.4
#3 – 1:30.4 - 3 x 100 FS on 1:45, swim 1:30
#1 – 1:33.7
#2 – 1:32.2
#3 – 1:29.3 - 200 Recovery
Race Pace: 1200 (200 Recov)
- 4 x 300 FS on 5:00, swim 4:30-4:35
#1 – 4:34.3
#2 – 4:31.4
#3 – 4:31.7
#4 – 4:23.6
Total Swim Time: 18:01 – 1:30/100m – with 1:24 rest
@ 27C Water Temp - 200 Recov mix FS/BK
LAP: 200 (100 Recovery)
- 2 x (50 FS Fast 17/18, 50 FS Recovery also 17/18 strokes) on 2:30
- 4 x (deck walk, 25 Sprint) continuous
Swim Down: 200