Borden @ Noon + Weights
Warm Up: 600m
Aerobic Kick: 250m (50 Recov)
- 10 x 25 Kick seq on 45 sec (~15 sec rest)
3x FS, 3x BK, 2x BR, 2x FL - 50 Easy
EN-1 and EN-1/2: 650 / 300 (50 Recov)
- 8 x 50 BK on 1:05
1-4 swim ~50 sec, 5-8 desc to ~45sec - 8 x 50 FS on 1:00
1-4 swim ~42 sec, 5-8 desc to ~39sec - 3 x 50 IM seq on 1:05
- 50 Easy
LAP: 200m (300 Recov)
- 4 x (50 BK Sprint, 50 Easy) on 2:30
act 39, 41, 40, 39.5 - 100 Easy
LAP Kick: 150m (150 Recov)
- 6 x (25 Kick Sprint, 25 Easy) on 1:30 2x BK, 2x FS
- 50 Easy
Power: 50m (50 Recov) – ran out of time
- 4x 25 Build with Turn
2x FS, 2x BK
Swim Down: 200m