Borden Noon Session
Warm Up: 500m
EN-1/Kick: 800 / 400
- 200 FS Pull
- 100 Kick
- 200 FS Fins
- 100 Kick
- 2 x 100 FS
- 100 Kick
- 2 x 100 IM
- 100 Kick
- 50 Easy
EN-1/2: 250
- 5 x 50 FS on 1:00, desc 1-5
- 50 Easy
EN-2: 400
- 200 FS on 3:15, swim < 2:55
- 2 x 100 FS on 1:45, swim <1:28
- 100 Easy
LAP/Power: 150
- 4 x (25 Fast, 25 Easy) on 1:30
- 4 x 12.5m deep water start blast, easy back
Swim Down: 200m