Borden Noon – 4th Week of Race Prep
Warm Up: 800
EN-1: 1000 (50 recov)
— full set on pace time … no additional rest —
- 4 x 100 FS Pull on 1:45, swim 1:29
#1 – 1:28.8
#2 – 1:29.0
#3 – 1:27.7
#4 – 1:28.3 - 100 BK on 2:00, swim 1:45
1:45.5 - 4 x 100 FS on 1:45, swim 1:29
#1 – 1:28.5
#2 – 1:27.9
#3 – 1:27.6
#4 – 1:27.9 - 100 BK swim 1:45
1:42.0 - 100 easy
EN-2: 400 (100 recov)
- 8 x 50 on 55sec, swim 41-42sec
act: 41.2, 41.4, 41.6, 41.6, 41.3, 41.0, 41.0, 39.8
- 100 recovery
Kick: 400 (100 recov)
- 3 x 100 FS Kick … good & Killer on 2:45
- 2 x 50 BK Kick
- 100 recovery
LAP: 350 (200 recov)
- 2 x 50 Fast on 1:15
- 2 x (50 Fast, 25 easy) continuous
- 6 x (35m deck walk, 25m FS Sprint with sighting) continuous
Swim Down: 200