Borden Noon – Speed
Warm Up: 600m
Recovery: 300
- 2 x (25 Kick, 50 swim, 25 Kick, 50 swim)
EN-1/2: 400m
- 4 x 50 BK on 1:05, desc 1-4 from 48
- 4 x 50 FS on 1:00, desc 1-4 from 42
LAP: 600
- 4 x (3 x 50 BK on 1:05 – #1 Sprint, #2, 3 recovery) on 3:45
- 100 easy
- 4 x (3 x 25 BK on 40 sec – #1 Sprint, #2, 3 recovery)
- 100 easy
- 4 x (3 x 50 FS on 1:00 – #1 Sprint, #2, 3 recovery) on 3:30
- 100 easy
- 4 x (3 x 25 BK on 35 sec – #1 Sprint, #2, 3 recovery)
- 100 easy
LAP Kick: 200
- 4 x (25 BK Sprint Kick, 25 recovery)
- 4 x (25 FS Sprint Kick, 25 recovery)
Swim Down: 200+