Borden Noon
Warm Up: 500m
Aerobic Kick: 200m
- 2 x 100 fin kick – 1x FS, 1x BK
Quality:
- 16 x 25 FS on 45 sec (1 easy, 1 fast)
- 4 x 25 FS on 1:00 (1 easy, 1 fast)
most were 15 to 16, one @ 14 - 50 easy
- 10 x 25 BK on 1:00 (1 easy, 1 fast)
most were 20
Kick:
- 4 x 25 Underwater BK Dolphin with Fins fast
- 2 x 25 Underwater Front Dolphin with Fins fast
Swim Down: 200m