Borden Noon + Weights
Warm Up: 500m
Kick Swim: 400 Kick, 400 swim
- 25 FS Kick Strong, 25 FS Kick easy on 15 sec
- 25 FS Strong, 25 FS easy on 15
- 25 FS Kick Strong, 50 FS Kick easy on 20 sec
- 25 FS Strong, 50 FS easy on 15 sec
- 50 FS Kick easy, 25 FS Kick Strong on 20
- 50 FS easy, 25 FS Strong on 15 sec
- repeat with BK
LA Tol: 200m
- 4 x (50 BK Sprint, 100 Easy) on 3:30
- 4 x 50 FS Recovery on 1:00
LAP:
- 4 x (25 FS Build, 25 Easy) on 1:15
- 4 x (25 BK Build, 25 Easy) on 1:15
Swim Down: 50m