Borden Noon
Warm Up: 800
EN-1: 800 (200 Recov)
- 200 FS Pull on 3:30, swim <3:05
- 2 x 100 FS Pull on 1:45, swim 1:29
- 200 FS on 3:30, swim <3:05
- 2 x 100 FS on 1:45, swim 1:29
- 200 Recovery
Race Pace: 1500 (200 Recov)
- deck walk, 25m Sprint, go on next colour top
- 3 x 400 FS on 6:30, swim 6:00
- 300 FS, swim <4:30
deck walk, 25m Swim, one last out
#1 400m – 6:08.8 (21.2sec rest)
#2 400m – 6:07.6 (22.4sec rest)
#3 400m – 6:07.4 (22.6 sec rest)
#4 300m – 4:32.6
1500m Swim Time = 22:56
Avg Pace = 1:31.7
- 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