Borden Noon
Warm Up: 500m
Recovery: 500m
- 50 Kick
- 200 FS
- 200 BK
- 50 Kick
EN-1 / Kick: 2000 / 100
- 300 FS Pull
- 200 BK
- 2 x 100 FS on 1:45
- 50 FS kick
- 300 FS Fins
- 200 BK Fins
- 2 x 100 FS on 1:45
- 50 FS kick
- 300 FS
- 200 FS
- 100 FS
EN-3: 400m
4 x 100 FS on 1:40, swim <1:25 (make it uncomfortable)
Swim Down: 200+