Borden Noon session + weights
Warm Up: 600m
Aerobic Kick: 200m
- 100 BK Kick on 15 sec
- 2 x 50 BK Kick on 1:15
EN-1: 300m
- 100 BK Fins on 15 sec
- 2 x 50 BK Pull on 15 sec
- 100 BK
LAP: 100m
- 4 x (25 BK Sprint, 25 easy) on 1:30
LA Tol: 300m
- 3 x [4 x (25 BK Sprint on 35 sec), 100 easy]
- 100 RECOV BK Fins
LA Tol Kick: 100m
- 3 x (35 Sprint BK Kick, easy kick rest of 50, 50 easy)
act for first 50: 60, 57, 57
Swim Down: 200m