Borden Noon swim + Weights
Warm Up: 600m
EN-1: 700m
- 2 x 100 FS Pull on 1:45
- 3 x 100 BK on 2:00
- 2 x 100 IM on 2:00
Aerobic Kick: 250m
- 5 x 50 Kick Choice Fins on 1:00
- 50 Easy
EN-1/2: 300m
- 3 x 50 FS Desc 1-3 on 1:00 from 41sec
- 3 x 50 BK Desc 1-3 on 1:05 from 50sec
LAP: 300m
- 3 x (50 BK Sprint, 50 Easy) on 2:30
- 3 x (50 FS Sprint, 50 Easy) on 2:30
Power: 50
- 4 x mid-pool to wall sprint, easy back
Power Kick: 50
- 4 x 12.5m max underwater dolphin easy rest of 25
Swim Down: 200