Borden Noon Swim
Warm Up: 600m
- 100 FS Pull
- 100 BK Fins
- 200 IM Drill
- 4 x (25 FS, 25 BK)
EN-1: 500m (50 Recov)
- 4 x 25 FS kick on 10 sec
- 3 x 50 FS on 1:00
- 4 x 25 BK Kick on 10 sec
- 3 x 50 BK on 1:05
- 50 Easy
LAP: 200m (200 Recov)
- 4 x 25 IM seq on 45sec
- 100 Easy
- 4 x 25 IM seq on 45
- 100 Easy
Power: 100m
- 4 x (25 Build IM seq, easy back)
- 4 x (easy, blast flags In/Out, easy) mix FS, BK
Swim Down: 200m