Borden Noon – mixed session
Warm Up: 600m
EN-1 / Kick: 800 / 200
- 2 x 50 BK Kick on 1:30
- 4 x 100 BK on 1:55, swim 1:40
- 2 x 50 FS Kick on 1:30
- 4 x 100 FS on 1:45, swim 1:30 (2x Pull)
EN-2 / 3: 400 / 400
- 4 x 100 BK on 1:50
– swim #1, 2 @ 1:35
– swim #3, 4 @ <1:30 - 100 easy
- 4 x 100 FS on 1:40
– swim #1, 2 @ 1:25
– swim #3, 4 @ <1:20 - 100 easy
LAP: 250
- 3 x 50 BK on 1:05 – #1 Sprint, #2, 3 recovery
- 3 x (3 x 25 BK on 40 sec – #1 Sprint, #2, 3 recovery)
- 100 easy
- 3 x 50 FS on 1:00 – #1 Sprint, #2, 3 recovery
- 3 x (3 x 25 BK on 35 sec – #1 Sprint, #2, 3 recovery)
LAP Kick: 100
- 2 x (25 BK Sprint Kick, 25 recovery)
- 2 x (25 FS Sprint Kick, 25 recovery)
Swim Down: 200