Borden Noon – Holiday Hours … ONLY 1 HR
Warm Up: 400m (8 min)
EN-1: 1400m (30min)
- 50 BK Kick on 1:30
- 200 BK Fins on 3:45
- 100 BK on 2:00
- 50 FS Kick on 1:30
- 200 FS Pull on 3:30
- 100 FS
- 50 BK Kick on 1:30
- 3 x 100 BK on 1:55
- 50 FS Kick on 1:30
- 3 x 100 FS on 1:45
EN-2: 400m (9min)
- 4 x 50 BK on 1:05, swim 45
- 4 x 50 FS on 1:00, swim 40
LAP: 100m (7 min)
- 4 x (25 Sprint, 25 easy) on 1:15
Swim Down: 200m