Borden Noon
Warm Up: 600m
Aerobic Kick: 500m
- 2 x 100 BK Kick on 3:45
- 4 x 50 BK Kick on 1:15
- 2 x 50 FS Kick on 1:30
- 50 Easy
EN-1: 400m
- 200 BK Fins
- 200 BK
LA Tol: 400m
- 5 x (75 BK Sprint, 125 easy) on 4:30 or 5:00
extra 25 BK Sprint 15 sec after last 75
(Act: 63, 62, 59, 61, 65 … and 20 sec for last 25m) - 200 BK Fins Recov
LAP: 100m
- 4 x (25 FS Sprint, 25 Easy) on 1:30
- 100 RECOV
LA Tol Kick: 100m
2 x (50 BK Sprint kick, 50 easy)
Swim Down: 200m