Borden Noon + Weights
Warm Up: 500m
EN-1 / Kick: 500 / 300
- 2 x 50 BK fins, 50 BK Kick
- 2 x 50 BK, 50 BK Kick
- 50 BK Pull, 50 BK Kick
- 2 x 50 FS Pull, 50 FS Kick
- 2 x 50 FS, 50 FS Kick
- 50 FS, 50 FS Kick
LA Tol: 200m
- 4 x (50 Fast, 100 easy) on 3:30
2 x BK (38, 40), 2 x FS (32, 33) - 2 x (25 max Kick, 75 easy)
1 x BK (19), 1 x FS (22) - 100 easy
LAP: 200
- 4 x (25 Sprint, 25 easy) on 1:30
2 x BK, 2 x FS 2 x (25 Fast Kick, 25 easy)
1 x BK, 1 x FS
Power: 50m
4 x 12.5 Max dolphin, easy rest of 25
Swim Down: 200m