Borden noon session + weights
Warm Up: 800m
Kick: 250m
- 100 FS
- 3 x 50 FS – BK – FS
- 50 Easy
EN-1/2: 300m
- 6 x 50 FS, desc 1-6 from 44sec
- 50 Easy
Race Pace: 500m
- 200 FS on 3:15, swim <2:50 (act 2:50)
- 300 FS swim < 4:25 (act 4:15)
- 100 Easy
LAP: 150m
- 6 x (25 FS sprint, 25 Easy) on 1:30
Power: 50m
- 4 x 12.5m mid-pool blast, easy rest of 50
Swim Down: 200m