Easy noon session – Borden
Warm Up: 700m
Recov: 200m
- 25 BK Kick, 50 BK, 25 BK Kick
- 25 FS Kick, 50 FS, 25 FS Kick
EN-1: 150m
- 3 x 25 FS on 30 sec
- 50 easy
- 3 x 25 BK on 30 sec
- 50 easy
EN-2:
- 3 x (25 FS Kick, 50 BK Swim, 25 BK Kick) 1:50, 1:48 … last was double FS Kick 1:56
- 100 easy
LAP: 50m
- 25 BK at pace for 100 BK – very good (between 15 & 16)
- 100 easy
- 25 FS at pace for 100 FS – very good 13+
Swim Down: 400m