Borden Noon – Mix session
Warm Up: 600m
EN-1: 800m
- 2 x 50 Kick
- 3 x 100 FS on 1:45, swim 1:20
- 2 x 50 Kick
- 3 x 100 BK on 1:55, swim 1:40
- 50 easy
EN-2: 600m
- 3 x 100 BK on 1:50, swim 1:35
- 50 easy
- 3 x 100 FS on 1:40, swim 1:25
LAP: 300
- 5 x (25 FS Sprint on 30, 3 x 25 easy on 30) on 2:30
- 5 x (25 BK Sprint on 45, 3 x 25 easy on 45) on 3:30
- 4 x 12.5 FS breakout + 6 strokes
- 4 x 12.5 BK breakout + 6 strokes
Swim Down: 200m