Borden Noon – Long FS session
Warm Up: 500m
EN-1 / Kick: 1000 / 200
- 100 FS Kick
- 5 x 200 FS on 3:30
- 100 BK Kick
EN-2: 400m
- 8 x 50 FS on 55sec, swim 40 (aiming to hold 16 strokes down, 17 back and 39 sec)
- 100 BK Recovery
EN-3: 400m
- 4 x 100 FS on 1:35, swim 1:25 (act: 1:25, 1:25, 1:23, 1:21)
- 100 BK Recovery
LAP: 200m
- 4 x (50 Fast, 50 recovery) 2x FS, 2x BK (act: 34, 34, 42, 43)
Swim Down: 200m++