Borden Noon + Weights
Warm Up: 600m
Kick: 300m
- 4 x 50 IM Kick on 20+ sec
- 4 x 25 IM Kick on 15 sec
- 50 easy
EN-1: 800m
- 3 x 100 BK on 2:00
- 2 x 100 FS Pull on 1:40
- 3 x 100 IM on 2:00
- 50 easy
EN-1/2: 300
- 6 x 50 IM-FS Seq on 1:00 – Strong FS
- 50 easy
LAP: 200
- 4 x (50 FS Fast, 50 easy) on 2:00 (swim 35/45 for 1:20’s)
act: 1:21, 1:21, 1:20, 1:18
Swim Down: 200m
Work: 1,700m Total 2,500m