Borden Noon – Race Prep Main set for 1000
Warm Up: 800
EN-1: 800 (200 Recov)
- 2 x 200 FS Pull on 3:30, swim <3:05
- 2 x 200 FS on 3:30, swim <3:05
- 200 Recovery
Race Pace: 1000 (200 Recov)
- 25m Deck Walk, 25m FS Sprint GO on 15+sec to next Colour Top
- 200 FS on 3:15, swim <3:00 act: 3:02.2
- 300 FS swim <4:30 act: 4:31.3
- 25m Deck Walk, 25m FS Sprint, Go on 15+sec to next Colour Top
- 300 FS swim <4:30 act: 4:34.6 (tough segment)
- 200 FS on 3:15, swim <3:00 act: 2:55.1
Total Swim time for 1000m = 15:03.2
- 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, 25 FS sprint with sighting) continuous
Swim Down: 200