Borden Noon
Warm Up: 800m
Aerobic Kick: 150m
- 50 BK Kick on 1:15
- 4 x (25 IM Kick on 45)
- 50 Easy
EN-1: 450m
- 100 BK on 2:00
- 50 BK on 1:00
- 100 FS on 1:45
- 50 FS on 1:00
- 3 x 50 IM Seq on 1:10
- 50 Easy
Pacing: 150m
- 50 BK @ 200 pace, swim 40
- 100 RECOV
- 25 FL Dive @ 100 IM pace, swim 17
- 75 RECOV
- 25 BK @ 100 BK pace, swim 18
- 75 RECOV
- 25 BR Dive @ 50 BR pace, swim 19
- 75 RECOV
- 25 FS Dive @ 100 FS pace, swim <15
- 75 RECOV
Turns practice
Swim Down: 300m