Borden Noon + Weights
Warm Up: 500m
EN-1 / Kick: 1600m/300m
- 50 FS Kick
- 4 x 100 FS on 1:45
- 50 FS Kick
- 8 x 50 FS on 1:00 (4x Pull, 4x Swim)
- 50 FS Kick
- 50 Easy
- 50 BK Kick
- 4 x 100 BK on 2:00
- 50 BK Kick
- 8 x 50 BK on 1:05 (4x Paddles, 4x Swim)
- 50 BK Kick
- 50 Easy
LAP: 200m
- 2 x (25 BK Sprint, 25 Easy) on 1:30
- 2 x (25 FS Sprint, 25 Easy) on 1:30
- 2 x (25 BR sprint, 25 Easy) on 1:30
Swim Down: 50m