Borden Noon session
Warm Up: 500m
EN-1: 900m
- 3 x (200 FS Fins on 3:15, 100 BK Fins on 1:45)
Kick: 250m
- 5 x 50m Kick on 1:30
FS, BK, FS, BK, FS - 50 Easy
EN-1/2: 300m
- 6 x 50 FS on 1:00
Desc 1-3, 4-6 - 50 Easy
Race Pace: 500m
- 300 FS on 4:45, swim < 4:25 (act 4:25)
- 100 FS on 1:35, swim < 1:27 (act 1:27)
- 100 FS fast (act 1:30 … though today)
- 100 Easy
LAP: 100m
- 4 x (25 Sprint, 25 Easy) on 1:30
Power: 50
- 4 x 12.5m mid-pool to wall blast, easy back
Swim Down: 200m