Borden Noon + Weights
Warm Up: 500m
EN-1 / Kick: 1100/500
- 2 x 50 FS Kick on 1:30
- 4 x 25 FS Kick on 45
- 8 x 50 FS on 1:00 (4x Pull, 4x Swim)
- 2 x 50 BK Kick on 1:20
- 4 x 25 BK Kick on 40
- 8 x 50 BK on 1:05 (4 x Pull, 4x Swim)
- 2 x 50 BR Kick on 1:20
- 6 x 50 IM Seq on 1:00
- 50 Easy
EN-2: 400
- 2 x 100 FS on 1:45 (1:17, 1:19)
- 2 x 100 BK on 2:00 (1:36, 1:34)
LAP: 200
- 6 x (25 Sprint, 25 Easy) from dive
3x FS (14 sec) 3x BK (19 sec)
Swim Down: 150m