Borden Noon Session
Warm Up: 500m
Kick: 300m
- 2 x 100 FS
- 2 x 50 Mix
EN-1/2: 250m
- 5 x 50 FS desc 1-5 on 1:00
EN-2: 700m
- 200 FS on 3:30, swim <2:55
- 3 x 100 FS on 1:45, swim < 1:25
- 4 x 50 FS on 55, swim <40
- 50 Easy
LAP: 200m (400 Recov)
- 4 x (50 FS Fast, 100 Easy) on 3:00
Swim Down: 200m