Borden Noon – Mixed speed & Stroke
Warm Up: 600m
Kick: 300m / EN-1: 800
- 4 x (25 Kick, 50 Swim, 25 Kick)
- 3 x 100 BK on 2:00
- 50 FL Kick
- 50 BR Kick
- 3 x 100 IM on 2:00
- 50 easy
EN-2: 250
- 5 x 50 BK on 1:00, swim 45 (act 44 – 43)
Recov: 200 choice
LAP: 150
- 6 x (
– 25 FS Sprint on 40 (within 1-2 sec of best) (act: 14-15)
– 3 x 25 Choice on 40 )
Power: 50
4 x Deep End bottom Dolphin blast
Swim Down: 50 easy
Work: 1750, Recov 200, WU/SD 800 = 2600