Borden Noon + Weights
Warm Up: 500m
EN-1 / Kick: 600m
- 2 x 50 FS Kick
- 2 x 25 FS – set pace for 100
- 2 x 50 FS – same pace
- 2 x 25 FS Kick
- 2 x 100 FS – at target
- 2 x 50 BK Kick
- 2 x 25 BK
- 2 x 50 BK
- 2 x 25 BK Kick
- 2 x 100 BK
EN-2: 400m
- 2 x 100 FS-IM
- 4 x 50 IM
FL-FS, BK-FS, BR-FS, FS-FS
LAP: 200
- 50 FS fast, 50 easy
- 50 BK fast, 50 easy
- 4 x 25 Fast, 25 easy
Swim Down