Borden Noon
Warm Up: 600m
Aerobic Kick: 200m
- 8 x (25 IM Kick on 45)
- 50 Easy
EN-1: 400m
- 4 x 100 IM on 2:00
act: ~1:35
LAP: 100m
- 4 x (25 FS Sprint, 25 Easy) on 1:30
USRPT: 50’s of 200 BK
- repeats of 50 BK, swim 40-41, repeat on 1:00
act: 1:00 too tight … needs 1:05 – only 4 repeats
LAP Kick: 100
- 5 x 20 FS Kick Sprint on 45sec
Power Kick:
- 4 x 12.5m Max Dolphin
act: done with nose plug – really good
Swim Down: 200m