Borden Pool – solo
Warm Up:
- 200 FS Pull
- 200 BK Fins
- 100 BR
- 400 IM Drills
Kick: all strong, full extension
- 4 x 25 FS Fin Kick on 45
- 4 x 25 BK Fin Kick on 45
- 4 x 25 BR Kick on 1:00
- 4 x 25 BK Kick on 1:00
- 4 x 25 FS Kick on 1:00
- 4 x 25 Dolphin Kick Fins on 1:00
Quality Stroke:
- 4 x 25 FS Build on 1:00
- 4 x 25 BK Build on 1:00
- 4 x 25 BR Build on 1:00
- 4 x (25 IM seq, 25 Easy) on 1:15
- 50 Easy