Borden Noon Speed session
Warm Up: 600
- 200 BK
- 200 IM Drill
- 200 FS
- 2 x (25 Kick, 50 swim, 25 kick, 50 swim)
- 200 FS Pull
EN-2: 300
- 3 x 50 FS on 1:00, desc 1-3 from 41
- 3 x 50 BK on 1:05, desc 1-3 from 47
LAP: 400m
- 2 x (50 FS Fast on 1:00, 2 x 50 easy on 1:00) on 3:30
- 4 x (25 FS Sprint, 25 easy) on 1:30
- 100 recovery
- 2 x (50 BK Fast on 1:05, 2 x 50 easy on 1:05) on 3:45
- 4 x (25 BK Sprint, 25 easy) on 1:30
Swim Down: 300m