Borden Noon – Speed
Warm Up: 500m
EN-1 / Kick: 800 / 200
- 2 x 50 FS Kick
- 4 x 100 FS on 1:45
- 2 x 50 BK Kick
- 4 x 100 BK on 2:00
LA Tol / Recovery: 225 / 525
- 3 x (
– 75 BK (all ~1:04-1:05)
– 25 Easy
– 25 Kick, 50 Stroke, 25 Kick, 50 Scull/Swim )
EN-2 / Recovery: 300 / 50
- 3 x 100 BK on 1:50, swim 1:35
(act: 1:35, 1:37, 1:35) - 50 Recovery
LAP/Recovery: 150 / 175
- 3 x (25 FS Sprint, 25 easy) on 1:30 (all ~15)
25 easy - 3 x (25 BK Sprint, 25 easy) on 1:30 (all ~17)
Swim Down: 200m