Borden @ Noon + weights
Warm Up: 600m
Aerobic Kick: 250m
- 5 x 50 Kick on 15
FL-BK-BR-FS-BK - 50 Easy
EN-1: 550m
- 3 x (3 x 50 IM seq on 1:05)
- 2 x 50 BK on 1:05
- 50 Easy
EN-2: 400m
- 4 x 100 FS on 1:45, swim ~1:26
act 1:22-1:23 - 50 Easy
LAP: 300m
- 3 x (50 FS Sprint, 50 Easy) on 2:30
act 33-34 - 3 x (50 BK Sprint, 50 Easy) on 2:30
act: 39, 41, 36 - 50 Easy
Power: 100m
- 4 x blast start, easy rest of 25
- 4 x easy start, blast finish
Power Kick: 50m
- 4 x 12.5m blast kick, easy rest of 25
Swim Down: 200m