Borden Noon – Mixed speed & Stroke
Warm Up: 600m
Kick: 300m / EN-1: 800
- 2 x 50 FS Kick
- 3 x 100 BK
- 2 x 50 BK Kick
- 3 x 100 FS Pull
- 2 x 50 Kick (1FL, 1BR)
- 2 x 100 IM
- 50 easy
EN-2: 250
- 5 x 50 BK on 1:00, swim 45
- 100 easy
LAP: 150
- 3 x (50 FS Fast, 50 stroke) on 2:00
- 50 easy
Power: 50
4 x 12.5m blast … 2 start – 2 finish
Swim Down: 200 easy
Work: 1700, Recov 200, WU/SD 800 = 2600