Borden Noon
Warm Up: 600m
Recov: 500m
- 50 Kick
- 2 x 200 FS
- 50 Kick
EN-1 1500 / Kick 300:
- 100 Kick on 30 sec
- 5 x 100 FS Pull on 1:40
- 2 x 50 Kick on 20 sec
- 5 x 100 FS Fins on 1:40 sec
- 4 x 25 Kick on 15 sec
- 5 x 100 FS on 1:45
LAP: 50
- 1 x (
– 50 FS Sprint, aim for 32 sec
– 200 cruise ) on 5:00
Power: 25
- 3 x Deep End bottom Dolphin blast
Swim Down: 200m