Borden Noon – Long FS session
Warm Up: 500m
EN-1 / Kick: 1000 / 200
- 2 x 50 FS Kick on 1:30
- 300 FS Fins on 5:00
- 300 FS on 5:00
- 2 x 50 FS Kick on 1:30
- 200 FS Pull on 3:15
- 200 FS
EN-2: 400m
- 4 x 100 FS on 1:40, swim 1:25 (act: 1:24, 1:24, 1:23, 1:23)
- 100 BK Recovery
EN-3: 400m
- 200 FS Fast on 3:00 (act: 2:46, 1:21, 1:21)
- 2 x 100 FS Fast on 1:35
- 100 BK Recovery
LAP: 200m
- 2x (50 Fast, 50 recovery) (act: 41sec for BK…pretty flat)
- 2 x (25 Fast, 25 recovery)
Swim Down: 200m++