Borden Noon
Warm Up: 600m
Recov: 500m
- 50 Kick
- 2 x 200 FS
- 50 Kick
EN-1 1100 / Kick 300:
- 100 Kick on 30 sec
- 300 FS Pull on 5:00
- 2 x 200 FS Fins
- 2 x 50 Kick on 20 sec
- 300 FS on 5:00
- 100 FS
- 4 x 25 Kick on 10 sec
LAP: 250
- 5 x (50 FS Strong, 50 FS Hold Stroke) on 2:00 (aim for 35 + 45 per swim)
act: all strong 34-35 and total 1:21, 1:22, 1:21, 1:21, 1:19
Swim Down: 200m