Borden Noon Session
Warm Up: 500m
EN-1: 800m
- 200 FS Fins on 3:15
- 100 BK Fins on 2:00
- 200 FS Fins on 3:15
- 100 BK Fins on 2:00
- 2 x 100 FS Fins on 1:35
- 50 Easy
EN-1/2: 300
- 6 x 50 FS desc 1-6 on 1:00
- 50 Easy
Race Pace: 500m
- 300 FS on 4:45, swim <4:30
- 100 FS on 1:35, swim <1:27
- 100 FS, swim <1:27
- 200 Easy
LAP: 100 (100 Recov)
- 4 x (25 FS Sprint, 25 Easy) on 1:15
Swim Down: 200m+